30/11/22
2 Dumbbell Split Snatch side variation
17.5kg DBs 5x3
2 Dumbbell Push Press
20kg DBs 5x3
A.1 OA Push Ups
4x5 p/s
A.2 Landmine Punch
15kg 4x5 p/s
B.1 DB Walking Lunges
25kg DBs 4x5 p/s
B.2 Lunge Jumps
4x5 p/s
PM
Ramp Rollouts
4th notch 3x5
A.1 Neck Raises
22.5kg 3x5
A.2 Wrist Supination
6.25kg 3x5 p/s
Wrist Pronation
7.5kg 3x5 p/s
Note: good day of training. Enjoying the run through II. May have to run fighter in the future with a similar conditioning setup and perhaps a couple of accessories to the main lifts. Maybe a 2 lift cluster could work with a few accessories. Just a thought.
Workout Log
Workout Log
1/12/22
Rest Day
Note: hello December!
Rest Day
Note: hello December!
Workout Log
2/12/22
2 Dumbbell Push Press
50kg 4x3
OA DB Snatch
30kg 4x3 p/s
A.1 OL Squat
10kg 2x10
BW 2x10
A.2 Hamstring Slider Device
60kg 4x6
B.1 WPU
15kg 4x5
B.2 Weighted Push Ups
20kg 4x15
Finisher
100 Sledgehammer Swings
Note: was a little tight in the hips so I backed off on the push press, also realized last time I did snatches it was from the floor, after re reading the book I discovered that they should generally be from the hang, for the program at least anyway.
Good session overall.
2 Dumbbell Push Press
50kg 4x3
OA DB Snatch
30kg 4x3 p/s
A.1 OL Squat
10kg 2x10
BW 2x10
A.2 Hamstring Slider Device
60kg 4x6
B.1 WPU
15kg 4x5
B.2 Weighted Push Ups
20kg 4x15
Finisher
100 Sledgehammer Swings
Note: was a little tight in the hips so I backed off on the push press, also realized last time I did snatches it was from the floor, after re reading the book I discovered that they should generally be from the hang, for the program at least anyway.
Good session overall.
Workout Log
3/12/22
GPP 3
Rounds 1 and 3
30 seconds burpees
30 seconds jumping jacks
30 seconds split jumps/shadow boxing
30 seconds burpees
30 seconds jumping jacks
30 seconds squats
Rest 1 min
Rounds 2 and 4
30 seconds burpees
30 seconds jumping jacks
30 seconds split jumps/shadow boxing
30 seconds burpees
30 seconds jumping jacks
30 seconds push ups
Rest 1 min
Note: have a bit on today so I got this in early. Am noting a little tightness in the back of the hips, I may have gone a little heavy on the GHR and sandbag work in the first 2 weeks so I’ll aim to go a a little lighter. The burpees obviously have their part to play, so if it carry’s on I’ll adjust things a bit as needed.
This is one of the main reasons I’ve always enjoyed TB as it keeps me a bit more reigned in, so I’ll keep those principles in mind going forward.
I think fighter could be good for a run post this little detour, but then again holidays aren’t far away so I could really choose my own adventure a bit. Hernia hasn’t been an issue lately, have a consult with a surgeon later this month so I dare say if I am to have surgery it won’t be until early next year.
GPP 3
Rounds 1 and 3
30 seconds burpees
30 seconds jumping jacks
30 seconds split jumps/shadow boxing
30 seconds burpees
30 seconds jumping jacks
30 seconds squats
Rest 1 min
Rounds 2 and 4
30 seconds burpees
30 seconds jumping jacks
30 seconds split jumps/shadow boxing
30 seconds burpees
30 seconds jumping jacks
30 seconds push ups
Rest 1 min
Note: have a bit on today so I got this in early. Am noting a little tightness in the back of the hips, I may have gone a little heavy on the GHR and sandbag work in the first 2 weeks so I’ll aim to go a a little lighter. The burpees obviously have their part to play, so if it carry’s on I’ll adjust things a bit as needed.
This is one of the main reasons I’ve always enjoyed TB as it keeps me a bit more reigned in, so I’ll keep those principles in mind going forward.
I think fighter could be good for a run post this little detour, but then again holidays aren’t far away so I could really choose my own adventure a bit. Hernia hasn’t been an issue lately, have a consult with a surgeon later this month so I dare say if I am to have surgery it won’t be until early next year.
Workout Log
4/12/22
Skate
About an hour and a half
PM
Ramp Rollouts
4th notch 3x5
A.1 Banded Neck Work
All directions 3x10
A.2 Overhead Levering
5kg 1x5
3.75kg 2x5
B.1 Levering Front
2.5kg 3x5
B.2 DB Side Bends
20kg 3x10
Skate
About an hour and a half
PM
Ramp Rollouts
4th notch 3x5
A.1 Banded Neck Work
All directions 3x10
A.2 Overhead Levering
5kg 1x5
3.75kg 2x5
B.1 Levering Front
2.5kg 3x5
B.2 DB Side Bends
20kg 3x10
Workout Log
5/12/22
Rest Day
Note: pliability, sauna, mobility work today.
Rest Day
Note: pliability, sauna, mobility work today.
Workout Log
6/12/22
Density Day
2 DB Snatches per arm
20kg DB
6 burpees
Repeat for 10 mins
Sledgehammer Swings
10 mins
Heavy Bag
5 mins
Note: session felt just as awesome as I remembered it lol.
Density Day
2 DB Snatches per arm
20kg DB
6 burpees
Repeat for 10 mins
Sledgehammer Swings
10 mins
Heavy Bag
5 mins
Note: session felt just as awesome as I remembered it lol.
Workout Log
7/12/22
Note: just had to get a fitness test done at work today, stuck to bare minimums in the 17-25 age range for the push ups and sit-ups. Cruised through the 2.4km run and still came through in just under 9 minutes, I might have to see if I can hit low 8s next year. Pretty happy that it felt fairly easy. Sauna, ice bath and pliability for the remainder of today. Explosive strength on for tomorrow.
Note: just had to get a fitness test done at work today, stuck to bare minimums in the 17-25 age range for the push ups and sit-ups. Cruised through the 2.4km run and still came through in just under 9 minutes, I might have to see if I can hit low 8s next year. Pretty happy that it felt fairly easy. Sauna, ice bath and pliability for the remainder of today. Explosive strength on for tomorrow.
Workout Log
8/12/22
2 DB Split Snatch (front variation)
17.5kg DBs 5x3
2 DB Push Jerk
25kg DBs 5x3
A.1 OA DB Bench Press
32.5kg DB 4x5
A.2 Clap Push Ups
4x 1x BTB + 7 regular clap push ups
B.1 Squat hold
4x60 second hold
B.2 Squat Jumps
4x10
Fat Grip Farmers Carry
27.5kg DBs 3x sets until just short of hand failure, grips off, pick up the DBs and keep going until short of hand failure again.
PM
Flag
3x5
Russian Twists
15kg 3x10 per side
Neck Raises
20kg 3x8
Note: not a bad day at all.
2 DB Split Snatch (front variation)
17.5kg DBs 5x3
2 DB Push Jerk
25kg DBs 5x3
A.1 OA DB Bench Press
32.5kg DB 4x5
A.2 Clap Push Ups
4x 1x BTB + 7 regular clap push ups
B.1 Squat hold
4x60 second hold
B.2 Squat Jumps
4x10
Fat Grip Farmers Carry
27.5kg DBs 3x sets until just short of hand failure, grips off, pick up the DBs and keep going until short of hand failure again.
PM
Flag
3x5
Russian Twists
15kg 3x10 per side
Neck Raises
20kg 3x8
Note: not a bad day at all.
Workout Log
9/12/22
Rest Day
Note: mobility/pliability today
Rest Day
Note: mobility/pliability today