Workout Log

Adski · Post by **Adski** » Sat Sep 07, 2024 10:26 pm

3/9/24

Heavy Bag
4x3 min rds

Disarmed

10 Burpees
2 mins heavy bag
1 min rest
x5

Adski · Post by **Adski** » Sat Sep 07, 2024 10:27 pm

4/9/24

Rest Day

Note: pliability and mobility today

Adski · Post by **Adski** » Sat Sep 07, 2024 10:30 pm

5/9/24

FSQ
72kg 3x6

WD
32kg 3x4

Ramp Rollouts
2nd notch 3x4

Band Resisted PU
3x3

Adski · Post by **Adski** » Sat Sep 07, 2024 10:33 pm

6/9/24

Freestyle Jump Rope/Shadow Box
5mins/1min
all the way to
1min/5mins

Reflex Ball
2x3 min rds

Note: Achilles has been feeling pretty good. Kept all the jump rope quick paced but with very few big jumps and not as much high knee work

Adski · Post by **Adski** » Sat Sep 07, 2024 10:38 pm

7/9/24

FSQ
77kg 3x4

Band Resisted Push Ups
4x10

Note: have had a bit of a forearm issue with pull-ups for a bit over a few weeks, it came on from some of the extra grip work I was doing so im backing off from there. On the plus side, Achilles seems to be healing well, and am slowly figuring things out and adjusting to avoid further body niggles, which is about time really, better late than never though.

Adski · Post by **Adski** » Sun Sep 08, 2024 8:18 pm

8/9/24

Heavy Bag
4x3 min rds

Jump Rope Sprint in Place
30 seconds on
15 seconds off
x8

Reflex Ball
2x3 min rds

Note: good session, Achilles felt great, only worked with high knee skipping a couple of times though just to be on the safe side

Adski · Post by **Adski** » Tue Sep 10, 2024 5:41 am

9/9/24

Fat Grip TBDL
77kg 1x5
97kg 1x4
107kg 1x3
117kg 1x3
127kg 1x1

TBDL
137kg 3x4

WD
25kg 3x6

PM

Ramp Rollouts
4th notch 3x6

Adski · Post by **Adski** » Tue Sep 10, 2024 5:45 am

10/9/24

LSS Airbike
30 mins

Average HR 136bpm
Max HR 147 bpm

Adski · Post by **Adski** » Wed Sep 11, 2024 8:32 pm

11/9/24

Rest Day

Note: mobility and pliability today

Adski · Post by **Adski** » Mon Sep 16, 2024 3:49 am

12/9/24

FSQ
77kg 3x4

WD
40kg 3x3

BRPU
3x3

Ramp Rollouts
4th notch 3x4