23/3/17 Week of nights catching up so mobility day ROMWOD and Mobility drills. Knees are currently pain free touch wood. The right glute still gets very tight and needs more attention than anything else. 24/3/17 Warm up Rope work and mobility drills Combination drills on the bag Workout 1 min 50 pou...

22/3/17 Rest Day 23/3/17 warm up Rope work, mobility drills, shoulder rehab work Ring dips BW 5x5 Assisted Pistol Squats 5x5 Rope pull ups 4x4 Finisher 10 mins of sand bag walking rotating bear hug, zercher, shoulder @ 56 pound bag. Correct posture throughout with tensed core and glutes. Note slowly...

AM

ROMWOD

Core workout

Ab roll out x8
low windmill 16kg KB x5 each side
Side bends 2x16kg KBs 6 each side
TGU 2 each side

for 3 rounds


200 meter farmers walk 2x24kg KbS
50 meter slow bear crawl

Note
on the go from noon yesterday till 8:30 this morning so stuck to a basic core workout.

AM
ROMWOD

Warm up. Rope work & mobility drills

GPP
30 secs burpees
30 secs bag work
30 secs burpees
30 secs bag work
Rest 60secs.
For four rounds

Used an old pair of fingerless bag gloves which allowed a quick transition between exercises.

Cool down
MWork. Hips, glutes, shoulders.

18/3/17 ROMWOD 19/3/17 AM ROMWOD Workout Warm up Rope work, animal flow joint mobility FP 85kg 5x5 BSQ 70kg 5x5 Ring PU 2x5 3x4 @ BW 100 kb swings one handed 24kg Cool down. Note Weights felt light, slight twinge in right hip. Tight spot found when doing the MWOD in right glute needs more work. If a...

Did plan for a density training day but I am wasted from working nights all week so have stuck to some mobility work instead.

ROMWOD & MWOD

14/3/17 ROMWOD 15/3/17 Warm up and mobility drills FP 5x5 80kg BSQ 5x5 60kg Ring PU 1x5 4x4 Note No hip or L shoulder pain. Plan to increase the weight in small increments with a deload week in commencing from the 27th. All weights felt very light, however I am still struggling on the ring pull ups....

Warm up 15 mins crosstrainer. 5 mins animal flow Round the world with 8kg slam ball Club rotations 16kg low windmills Magic 50 10 one arm snatches (5 each side) 16Kg 10 one handed kb swings (5 each side) 24kg 10 burpees. First 3 sets with press ups, went to lazy version as form was becoming sloppy d...

This is the first session back after a break. 11/3/17 Rope work, mobility drills for warm up. FP 5x5 @70kg>> This felt very light, no issues with the shoulder. Ring Pull Ups. aimed for 5x5 ended up 2x5 3x4 Landmine Front Squat. 5x5@15kg weight. A very slight pain in the knees. RI 2 mins Note Very li...

Well been a while since posting and here is a quick rundown on whats been happening. I was not sure what was going on with my body but just after my last post I was getting really bad joint pains in my L shoulder and knees after exercising and still had a nagging hamstring injury. It got to the poin...