26/2/25
FSQ
77.5kg 3x5
WD
40kg 3x3
WPU
20kg 3x3
PM
Weighted Plank
20kg 3x1 min holds
Workout Log
Workout Log
27/2/25
Speed Endurance Ladder (Airbike Variation)
36 Cals
40 seconds coast
27 Cals
30 seconds coast
18 Cals
20 Seconds coast
9 Cals
10 seconds coast
Then back up the ladder
x1
Note: This felt great on the quads lol. The Airbike at work ticks up Cals quicker than my assault bike at home so I had to adjust the Cals slightly. Made the right call as opposed to running with how I was feeling body wise. I’m getting better at regulating recovery wise so that’s a plus.
Speed Endurance Ladder (Airbike Variation)
36 Cals
40 seconds coast
27 Cals
30 seconds coast
18 Cals
20 Seconds coast
9 Cals
10 seconds coast
Then back up the ladder
x1
Note: This felt great on the quads lol. The Airbike at work ticks up Cals quicker than my assault bike at home so I had to adjust the Cals slightly. Made the right call as opposed to running with how I was feeling body wise. I’m getting better at regulating recovery wise so that’s a plus.
Workout Log
28/2/25
FSQ
77.5kg 4x3
WD
40kg 4x3
Note: had a Physio specialist look at. Hand issue I’ve been having, turns out I have a ligament issue just below the knuckle on the palm side below the index finger, and was basically told no grip, boxing or pull work at all, jump rope is fine, shadow boxing is fine, pressing is fine for the hand but I have to let it rest basically, plus a few other bits and pieces that they’ve given me to do…. Ah the ebbs and flows of life and training lol. Still had a good session though
FSQ
77.5kg 4x3
WD
40kg 4x3
Note: had a Physio specialist look at. Hand issue I’ve been having, turns out I have a ligament issue just below the knuckle on the palm side below the index finger, and was basically told no grip, boxing or pull work at all, jump rope is fine, shadow boxing is fine, pressing is fine for the hand but I have to let it rest basically, plus a few other bits and pieces that they’ve given me to do…. Ah the ebbs and flows of life and training lol. Still had a good session though
Workout Log
1/3/25
Rest Day
Note: big day today, mobility in the evening.
Rest Day
Note: big day today, mobility in the evening.
Workout Log
2/3/25
Skate
A couple of hours
Note: fun session out today
Skate
A couple of hours
Note: fun session out today
Workout Log
3/3/25
Fobbit Intervals - Airbike
Every 2 mins
A. 15 push ups
B. 15 Sit-ups
Just over 20 minutes to get 4 rounds of each in
Note: took it easy today, I can’t do the swings and snatches right now due to the hand issue am missing the grip and pull up work lol. I’m actually pretty keen to get some row type of work in after this issue is sorted, possibly with the rings
Fobbit Intervals - Airbike
Every 2 mins
A. 15 push ups
B. 15 Sit-ups
Just over 20 minutes to get 4 rounds of each in
Note: took it easy today, I can’t do the swings and snatches right now due to the hand issue am missing the grip and pull up work lol. I’m actually pretty keen to get some row type of work in after this issue is sorted, possibly with the rings
Workout Log
4/3/25
FSQ
77.5kg 5x3
WD
40kg 5x3
Note: still a couple of weeks away before my hand gets re assessed, so no WPUs or grip work until then. I might see if there’s a way I can modify things to get some posterior shoulder/lat work in. Last strength session for the block.
FSQ
77.5kg 5x3
WD
40kg 5x3
Note: still a couple of weeks away before my hand gets re assessed, so no WPUs or grip work until then. I might see if there’s a way I can modify things to get some posterior shoulder/lat work in. Last strength session for the block.
Re: Workout Log
5/3/25
Bloody Lungs
10 Plank Push Ups
Hill Sprint
10 Burpees
Jog back down
Repeat
x5
1.44/1.34/1.35/1.35/1.32
Note: I was a little slow with the plank push ups in the first round but sorted it out after. Pretty warm day out but still felt good to get some hills in.
PM
Ramp Rollouts
3rd notch 3x3
Banded Good Mornings
3x15
Note: rollouts felt great, I’ll keep using weighted planks for some of my core work as I feel the transfer well to the rollouts. The good mornings will be a staple particularly while I can’t use my hands for gripping at the moment. I’ll see what alternative I can come up with for upper back work coming into the next block. Deload now, then OHP comes back to replace Dips. I’m still going with the plan to rotate out a lift every 2-3 blocks. WPU will become a row variation once I’m able to use my hands properly again.
Bloody Lungs
10 Plank Push Ups
Hill Sprint
10 Burpees
Jog back down
Repeat
x5
1.44/1.34/1.35/1.35/1.32
Note: I was a little slow with the plank push ups in the first round but sorted it out after. Pretty warm day out but still felt good to get some hills in.
PM
Ramp Rollouts
3rd notch 3x3
Banded Good Mornings
3x15
Note: rollouts felt great, I’ll keep using weighted planks for some of my core work as I feel the transfer well to the rollouts. The good mornings will be a staple particularly while I can’t use my hands for gripping at the moment. I’ll see what alternative I can come up with for upper back work coming into the next block. Deload now, then OHP comes back to replace Dips. I’m still going with the plan to rotate out a lift every 2-3 blocks. WPU will become a row variation once I’m able to use my hands properly again.
Re: Workout Log
6/3/25
Rest Day
Note: mobility mainly today
Rest Day
Note: mobility mainly today
Workout Log
7/3/25
Rest Day
Note: mobility and pliability today
Rest Day
Note: mobility and pliability today