Random thought.
Op Pro Run like Op/IA, replace the DL day with a WPU 2-3 RM lift on day, for those that don’t want to DL and have a bit more pull up work in.
Workout Log
Workout Log
15/1/23
Rest Day
Note: will kick off my next block tomorrow. I think I’ll stick with OP/IA, just in case flex days are needed, which may be the case. Plus I liked how the last block flowed, being good on my hip, keeping in some boxing work, Apex etc. once things settle life wise hopefully I can get to a boxing gym or at least get back to regular skating at some point.
Rest Day
Note: will kick off my next block tomorrow. I think I’ll stick with OP/IA, just in case flex days are needed, which may be the case. Plus I liked how the last block flowed, being good on my hip, keeping in some boxing work, Apex etc. once things settle life wise hopefully I can get to a boxing gym or at least get back to regular skating at some point.
Workout Log
16/1/23
HBBSQ
75kg 5x5
WD
15kg 5x5
WPU
5kg 5x5
Note: everything felt very comfortable all around, despite a weekend of sleep dep lol.
HBBSQ
75kg 5x5
WD
15kg 5x5
WPU
5kg 5x5
Note: everything felt very comfortable all around, despite a weekend of sleep dep lol.
Workout Log
17/1/23
100 Rope Turns
1 Burpee
100 Rope Turns
2 Burpees
Up to 10 Burpees and down to 1 burpee with 100 turns to finish
Time
19.31
Note: tough one in the heat after a bit of a stressful day. Got some practice in on a couple of things I’m working on which is coming along well. Somehow ended up being 40 seconds quicker than the first time I tried this session, I’ll put that down to simply using the rope more consistently.
100 Rope Turns
1 Burpee
100 Rope Turns
2 Burpees
Up to 10 Burpees and down to 1 burpee with 100 turns to finish
Time
19.31
Note: tough one in the heat after a bit of a stressful day. Got some practice in on a couple of things I’m working on which is coming along well. Somehow ended up being 40 seconds quicker than the first time I tried this session, I’ll put that down to simply using the rope more consistently.
Workout Log
18/1/23
HBBSQ
75kg 5x5
WD
15kg 5x5
Sandbag Shouldering
Medium bag 3x8
WPU
5kg 5x5
Fat Grip Farmers Carry
25kg DBs 3 sets until just short of hand failure
PM
Kneeling Rollouts
1x15
Ramp Rollouts
4th notch 3x5
Band Neck Raises
3x8 all directions
HBBSQ
75kg 5x5
WD
15kg 5x5
Sandbag Shouldering
Medium bag 3x8
WPU
5kg 5x5
Fat Grip Farmers Carry
25kg DBs 3 sets until just short of hand failure
PM
Kneeling Rollouts
1x15
Ramp Rollouts
4th notch 3x5
Band Neck Raises
3x8 all directions
Workout Log
19/1/23
Rest Day
Note: still got sauna and pliability in today after a bit of running around.
Rest Day
Note: still got sauna and pliability in today after a bit of running around.
Workout Log
20/1/23
HBBSQ
75kg 4x5
WD
15kg 4x5
WPU
5kg 4x5
PM
A little play on the Speedbag
Note: everything moved well, I’ve been working with a narrower stance on the squats just to see how it feels, I have pretty mobile hips so getting deep and staying fairly upright isn’t an issue, I do notice later in the day my posterior hip becomes a bit tight, I might switch back to a slightly wider (normal shoulder width/my regular stance), I just wanted to see what a different setup was like really.
HBBSQ
75kg 4x5
WD
15kg 4x5
WPU
5kg 4x5
PM
A little play on the Speedbag
Note: everything moved well, I’ve been working with a narrower stance on the squats just to see how it feels, I have pretty mobile hips so getting deep and staying fairly upright isn’t an issue, I do notice later in the day my posterior hip becomes a bit tight, I might switch back to a slightly wider (normal shoulder width/my regular stance), I just wanted to see what a different setup was like really.
Workout Log
21/1/23
Apex Airbike
40 seconds on
10 T Handle Swings 27.5kg
Coast on the Airbike for 80-90 seconds
Repeat
x12
Note: good solid session while the little one slept. Felt like I could have gone all day. Working with 1 slightly longer HIC and a slightly shorter one like Apex seems to be a good combination, and leaves room for other stuff in a training week, boxing work etc.
Apex Airbike
40 seconds on
10 T Handle Swings 27.5kg
Coast on the Airbike for 80-90 seconds
Repeat
x12
Note: good solid session while the little one slept. Felt like I could have gone all day. Working with 1 slightly longer HIC and a slightly shorter one like Apex seems to be a good combination, and leaves room for other stuff in a training week, boxing work etc.
Workout Log
22/1/23
HBBSQ
80kg 4x5
WD
22kg 4x5
WPU
10kg 4x5
Note: surprisingly went well after apex Airbike yesterday, that being said the Airbike is a bit easier on the legs to recover from compared to hill sprints. Not a bad session, adjusted my squat setup, it could be just in my head but it did feel like my quads were feeling it a little more. Good session.
HBBSQ
80kg 4x5
WD
22kg 4x5
WPU
10kg 4x5
Note: surprisingly went well after apex Airbike yesterday, that being said the Airbike is a bit easier on the legs to recover from compared to hill sprints. Not a bad session, adjusted my squat setup, it could be just in my head but it did feel like my quads were feeling it a little more. Good session.
Workout Log
23/1/23
5 mins jump rope
1 min shadow box
4 mins jump rope
2 mins shadow box
All the way until 1 min jump rope/5 mins shadow box
Note: routine from Ross’s jump rope e book.
5 mins jump rope
1 min shadow box
4 mins jump rope
2 mins shadow box
All the way until 1 min jump rope/5 mins shadow box
Note: routine from Ross’s jump rope e book.