19/5/24

Skate

A bit over an hour

Then

Airbike

10 seconds on
20 seconds coast
x8

Note: a much needed fun session overall.

18/5/24

TBDL
143kg 3x4

BP
68kg 3x6

Jump Lunges
3x3 p/s

Note: very good session, felt nice to get some DL time in. Am running a pretty conservative T max with it.

17/5/24

Fobbit Intervals

2 mins Treadmill
20 KB Swings 24kg
2 mins Treadmill
10 KB Snatches p/s 16kg

Note: good session, fobbits I feel are definitely underrated, good benefits without overcooking.

16/5/24 FSQ 76kg 3x4 Banded Push Ups 3x8 OA DB BOR 35kg 3x6 p/s PM Ramp Rollouts 5th notch 3x5 KB Side Bends 24kg 3x10 p/s Note: as per regular operator, after last week I think it’s best to not have accessories in or too much posterior chain work if the conditioning load is high. This being said, s...

15/5/24 Jump Rope/Shadow Box 5mins/1min 4/2 3/3 2/4 1/5 Note: kept the pace light to moderate on the jump rope up until the last two intervals, Achilles is doing really well. Legs felt a bit heavy, but I was expecting this as it was a bit like that until I adapted to OP DUP last year as well. I supp...

14/5/24

FSQ
70kg 3x6

BP
75kg 3x6

Ban Resisted PU
3x4

Thick Grip Farmers Carry
25kg 3 sets

13/5/24

Rest Day

Note: feeling not too bad, hips a little tight, but recovering better. Pliability and mobility work today

12/5/24

Skate
Practice rail - about 30 or so minutes

Then

Tabata Airbike
20 seconds on
10 seconds coast
x8

Note: still rolling with a reserved approach. Plus it’s raining so no skating outdoors, all good though, found a way.

11/5/24 Sandbag Shouldering Medium Bag 3x4 p/s BP 63kg 3x8 WPU 10kg 3x5 Jump Squats 3x3 Note: Good session, I want to skate tomorrow, so deadlifting doesn’t make too much sense from a recovery point of view. I’m trying to be a bit more recovery focused. Looking to really not overdo anything and keep...

10/5/24

Heavy Bag
3x3 min rds

Jump Rope/Reflex Ball
10 mins

Bike Erg
10 mins

Note: good lighter session, kept the jump rope work light-moderate, heavy bag with quick 2-5 punch combinations, bike erg was bake in LSS heart rate range. Pretty fun overall.