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Night shifts and assignment deadline this Friday plus poor time management ruined this week, final year so had to prioritise

This week been mainly ROMWOD and today culminated in 50 min session

Week 3 Zulu I/A to commence tomorrow.

Week 3 Zulu I/A


30 mins ROMWOD
A1

5x3@90%

FS 70kg
RPU 7.5kg
FP 95kg

plank n shank 3mins

Note
Wasn't sure how it would go as i've had 6 hours broken sleep in 55hrs. FQ felt very light improved range of motion in the upper body and minimal knee soreness, chuffed with that.
RPU felt good, FP slight shulder pain L side, first few sets felt great, 4th set crashed everything suddenly felt very heavy, can only put it down to lack of sleep and poor diet this week,,, note to self, sort your s**t out

Sunday enforced rest day still felt drained from previous week.

Week 3 Zulu I/A
B1

Romwod am

warm up

90%

DL 120kg 3x3
Single Dumbell C&P 30kg 4x3, L Shoulder still clear of clicking in pressing motion.

After rereading one of Ross's books decided to drop in a few iso moves

DL. one arm pulls , handstands.. 3x10 secs 20 sec rest.

Tuesday

Mild case of food poisoning screwed everything over

Wednesday

Week 3 Zulu I/A
A2

ROMWOD

Basic warm up

5x3@90%

FS 70kg
RPU 7.5kg
FP 95kg

ROMWOD

Note
Still fell crap but getting on with it.
FS felt very light, form feeling really good,
FP felt more manageable this time and felt stronger on the last two sets
RPU good

Week 3 Zulu I/A
B2

warm up
10 mins freestyle rope work new pb 7 continuous crossovers
Dynamic warm up

90% one rep max

DL 120kg 3x3
Single Dumbell C&P 30kg 4x3, L Shoulder clear

Farmers walk 3x1min ri 1min 24kg kb's
Handstand holds 3x20 secs
3x 20 sec rope hangs
1x 30sec hang from rings

hollow rocks and supermans 3x 20 sec holds.

LSS for 25 mins HR@ 50-70% range

ROMWOD


NOTE
Chest felt tight when doing the rope work, not clear yet and a bit light headed when standing up.
DL felt good still using overhand grip not needing to over and under as yet, DB C&P felt better in the last few sets, probably need to warm up more.

warm up 6 mins freestyle skipping, roller routine recommended by Bark... great little addition to my mobility program cheers Bark

Ross's Workout capacity 101

pull ups 5
Sub med balls slams 10
Burpees.. 15 for the first two sets, then had to drop to 10.. then last 3 sets missed the press up movement just so i could stay continuous
Jumping jacks 20

Well got to 8 rounds in 20 mins will revisit this routine in a months time and see how it goes.
Plan is to incorporate tab burpees once a week.
Physically feeeling alot better even though had a night shift last night.

Overall a bit meh!! but gives me something to aim for next time.
20 mins ROMWOD...

Monday
Zulu I/A week 4
A1

Warm up (minimal)
4-5x5 @75%

FS 60KG
FP 80KG
RPU 2.5kg

Plank n Shank

Rope hang 3x20 secs, ring dead hang 2x30

Thursday

Single dumbell C&P 27kg
DL 100kg 3x3

Accessories
Light work
Split Jerk 40 kg 3x5
Push press 40 kg

Double KB snatches 16kg 3x6

60 xkb single kb swings 24kg
40 x32kg two handed

rope hang 2x20
Ring hang 2x30

Tabata 20 on 10 off x8
Burpees 10, 10, 8, 7
Farmers walk 2x24kg kbs

3mins medium/light bag work as cool down.

ROMWOD

Friday

Warm up
Rope work, dynamic warm up.

FS 60 kg
FP 80kg
RPU 2.5kg

ROMWOD

Saturday

Zulu I/A
B2


Warm Up rope work 5 mins dynamic animal flow

75%
Single dumnbell C&P 27kg
DL 100kg 3x3

pull up bar hangs with one fat grip alternate hands

Single kb 32kg dead crossovers 2x5 each side.


Sunday

LSS

6.3 mile run with 25lb sandbag around hilly muddy coruntry lanes

Avg pace 13.28
Max pace 9.40

Avg HR 172
Max Hr 191



Total time 1.24 mins

its been a week of balancing assignments, exams, work and life. After only just getting over a spate of illness which I think was mainly from running myself down i've put some restrictions in place this week and cut my cloth accordingly

Monday, Tuesday, Wednesday some busy days with an exam at the end, decided not to train.

Thursday Saturday

As I didn't want to find myself a week behind (again) and could only get in two Strength days decided to do my ZULU I/A in one day instead of over two, this meant I could also strength train Saturday and at least stay on track with that part of my training plan if nothing else.

So..

Basic Warm up, freestyle skipping 5 mins

4x3 @85%
FS 65kg... felt very easy
FP 90kg... easy, no shoulder pain
DL 115kg... v manageable
One arm DB C&P 27.5kg... easy
Ring PU 7.5kg.. easy


No accessory work as I just didn't have time and thought it would lead into over training.
Really enjoyed doing the RPU with DL and FP with shoulder work.

Mobility work was non existent this week which I need to get back into.

Just visiting family on the East Coast so planning a 5 mile run on the beach Sunday morning

Sunday

6 mile run on the beach total time 1:20, with a few sprints thrown in up and down the dunes, overall about the same pace as on a sandbag run.

Monday

ZULU I/A week 6
Block A1

4x2 @ 95%
FS 72.5kg'
FP 97.5kg
ONe arm DB clean and press 30kg

Felt strong on all the lifts.

then

21,15,9
Ring dips
2x16kg kb thrusters

breezed through 21 ring dips in one and felt great, then the thruster's and it all went south. Total time 6.22. Would have been a bit quicker but kept strict form on the ring dips.

ROMWOd to finish