8/6/20
Burner 1 Pump Burpees
x200
Note: really dig this session, good blend of HIC/SE/E, pretty much a good GPP, great recovery using this session too. Always feel energized after. I may try another of the other iron wolf sessions next block. I overtook on a couple of occasions but not as much as last time. Good session.
Workout Log
Workout Log
9/6/20
Front Squat
85kg 3x3
OHP
55kg 3x3
WPU
20kg 3x3
Kneeling Rollouts
1x10
Ramp Rollouts
4th notch 2x5
3rd notch 2x5
Band Good Mornings
3x15
PM
OA Thick Pinch Block Lifts
20kg 1x3 p/s
22.5kg 1x1 p/s
25kg 1x1 p/s
27.5kg 1x1 p/s
20kg 1x5 + hold on last rep p/s until just short of hand failure
Wrist Push Ups
3 sets
Note: Finally back in the high 20s with the L hand after the thumb sprain last year, nearly a whole year to get there, hopefully 30s are back on the cards in coming months. The left hand for the first time since the injury actually felt stronger than the right again too, which it was prior to the sprain, felt great to be feeling strong again there. Everything else went well, rest day tomorrow, then last MS of the block.
Front Squat
85kg 3x3
OHP
55kg 3x3
WPU
20kg 3x3
Kneeling Rollouts
1x10
Ramp Rollouts
4th notch 2x5
3rd notch 2x5
Band Good Mornings
3x15
PM
OA Thick Pinch Block Lifts
20kg 1x3 p/s
22.5kg 1x1 p/s
25kg 1x1 p/s
27.5kg 1x1 p/s
20kg 1x5 + hold on last rep p/s until just short of hand failure
Wrist Push Ups
3 sets
Note: Finally back in the high 20s with the L hand after the thumb sprain last year, nearly a whole year to get there, hopefully 30s are back on the cards in coming months. The left hand for the first time since the injury actually felt stronger than the right again too, which it was prior to the sprain, felt great to be feeling strong again there. Everything else went well, rest day tomorrow, then last MS of the block.
Workout Log
11/6/20
Front Squat
85kg 3x3
OHP
55kg 3x3
WPU
20kg 3x3
OA KB Swings
32kg 4x10 p/s
PM
Skate
Near 2 hours
Note: probably due to a few outside stressors I was a little stiff to start, but everything went fine nonetheless. I used a belt for the first time in a long time on the last set of squats, I could tell my back was a little tight, so I used it as a precaution. I forgot how much easier a lift can feel with a belt, I swear the weight felt 15kg lighter.
Swings were good, my timing and movement overall is getting much more efficient.
Skate was very fun tonight, things are coming together now trick wise and style wise which is nice.
So that was the last MS of the block. HIC tomorrow, something light on Saturday and skate on Sunday, then back off week.
I’m thinking after the back off, base building could be next. I’m leaning towards a LSS 3 days and S&S 3 days with week one 60 swings per session, and 6 TGU, week 2 70 and 7, up to week five which would be a 10x10 affair, with week 6-8 having a fighter setup of FSQ, OHP and WPU with 1 swing session per week. Skating will remain 2x a week and some additional core work (rollout specific) will be there as well.
Post that, back to the current I/A setup, as it seems very sustainable.
Anyway, good day of training and skating, overall a pretty good block.
Front Squat
85kg 3x3
OHP
55kg 3x3
WPU
20kg 3x3
OA KB Swings
32kg 4x10 p/s
PM
Skate
Near 2 hours
Note: probably due to a few outside stressors I was a little stiff to start, but everything went fine nonetheless. I used a belt for the first time in a long time on the last set of squats, I could tell my back was a little tight, so I used it as a precaution. I forgot how much easier a lift can feel with a belt, I swear the weight felt 15kg lighter.
Swings were good, my timing and movement overall is getting much more efficient.
Skate was very fun tonight, things are coming together now trick wise and style wise which is nice.
So that was the last MS of the block. HIC tomorrow, something light on Saturday and skate on Sunday, then back off week.
I’m thinking after the back off, base building could be next. I’m leaning towards a LSS 3 days and S&S 3 days with week one 60 swings per session, and 6 TGU, week 2 70 and 7, up to week five which would be a 10x10 affair, with week 6-8 having a fighter setup of FSQ, OHP and WPU with 1 swing session per week. Skating will remain 2x a week and some additional core work (rollout specific) will be there as well.
Post that, back to the current I/A setup, as it seems very sustainable.
Anyway, good day of training and skating, overall a pretty good block.
Workout Log
12/6/20
Speed Endurance Ladder (Airbike)
60 seconds on
40 seconds rest
45 seconds on
30 seconds rest
30 seconds on
20 seconds rest
15 seconds on
10 seconds rest
Then back up the ladder.
Note: Last HIC for the block, the Airbike variations have been great, really enjoyed them, and much needed after an interesting day. Good session.
Speed Endurance Ladder (Airbike)
60 seconds on
40 seconds rest
45 seconds on
30 seconds rest
30 seconds on
20 seconds rest
15 seconds on
10 seconds rest
Then back up the ladder.
Note: Last HIC for the block, the Airbike variations have been great, really enjoyed them, and much needed after an interesting day. Good session.
Workout Log
14/6/20
Skate
A couple of different skate parks, a couple of hours.
Note: Good end to the block. Very keen to see how S&S goes with BB in a weeks time.
Skate
A couple of different skate parks, a couple of hours.
Note: Good end to the block. Very keen to see how S&S goes with BB in a weeks time.