Workout Log

Adski
Posts: 2122
Joined: Sun Aug 28, 2016 9:06 pm

Workout Log

Post by Adski »

20/4/20

Rest Day

Note: Mobility work, meditation. Last day before OP/IA.
Still looking to improve rollouts and develop the hard style KB snatch some more. Skating will be more street as a bit of an LSS hybrid due to the restrictions, and Apex will be back, possibly looking at giving duku a run at some point.

Adski
Posts: 2122
Joined: Sun Aug 28, 2016 9:06 pm

Workout Log

Post by Adski »

21/4/20

Squat
80kg 3x5

OHP
47kg 3x5

WPU
8kg 3x5

PM

Ring Rollouts
1x3
1x2

Wheel Rollouts
1x5
1x4

Ring Rollouts
1x8
1x5

Note: Rollouts already back on the improve, everything else felt very smooth. Great start to the block.

Adski
Posts: 2122
Joined: Sun Aug 28, 2016 9:06 pm

Workout Log

Post by Adski »

22/4/20

Fobbit Intervals

2 mins Airbike
10 OA KB Swings p/s 24kg
2 mins Airbike
10 OA KB Snatches p/s 24kg
Repeat

20 minutes

3x through + 10 swings p/s


Note: Snatches are way better now after a bit of practice over the last block. Not perfect, but feeling very, very smooth and controlled now.

Adski
Posts: 2122
Joined: Sun Aug 28, 2016 9:06 pm

Workout Log

Post by Adski »

23/4/20


Static Dynamic Wall Press 3 seconds + BTB Clap Pushups
4x5

Freestyle Jump Rope
4x5 min rds
1 min rest between rds

Adski
Posts: 2122
Joined: Sun Aug 28, 2016 9:06 pm

Workout Log

Post by Adski »

24/4/20

Squat
80kg 3x5

OHP
47kg 3x5

WPU
8kg 3x5

Thick Pinch Block Farmers Carry
12.5kg 3 sets until just short of hand failure

Note: everything felt great, good day for it too.

Adski
Posts: 2122
Joined: Sun Aug 28, 2016 9:06 pm

Workout Log

Post by Adski »

25/4/20

Apex Hills

Hill Sprint
10 KB Swings 32kg
Jog down
Repeat
x15

30-32 seconds for the sprints across the board

Note: Post ANZAC service session this morning.

32kg feels very comfortable now. The sprints felt as they should the whole way through. My basic plan for Apex will be to do 2 weeks out of the 3 (with OP/IA) with the 32kg and week 3 with 40kg (minimum 8 rounds as long as it feels good). And look to build over time to make 40kg the new standard. Then, l can justify purchasing the beast and start to climb that mountain.

Adski
Posts: 2122
Joined: Sun Aug 28, 2016 9:06 pm

Workout Log

Post by Adski »

26/4/20

Ring Rollouts
1x3
1x2

Wheel Rollouts
3x1

Ring Rollouts
1x5

Skate
15 mins

Reflex Ball
15 mins

Wrist Push Ups
3x12

Banded Neck Work
3x15 all directions

Adski
Posts: 2122
Joined: Sun Aug 28, 2016 9:06 pm

Workout Log

Post by Adski »

27/4/20

Rest Day

Note: grateful for the day off today. Mobility work, romwod, meditation, Freddo Espresso and a whole lot of chill time today.
So this first week of Op/IA went really smooth, no real crazy amounts of soreness, recovering well, I’ll probably stay on this setup for at least a few blocks, with an annual BB in there at some point, I’m thinking I’ll use S&S with it this year, it makes sense considering my KB goals.

Adski
Posts: 2122
Joined: Sun Aug 28, 2016 9:06 pm

Workout Log

Post by Adski »

28/4/20

Squat
80kg 3x5

OHP
47kg 3x5

WPU
8kg 3x5

Adski
Posts: 2122
Joined: Sun Aug 28, 2016 9:06 pm

Workout Log

Post by Adski »

29/4/20

Fobbit Intervals

2mins Airbike
10 OA KB Swings p/s 24kg
2mins Airbike
10 OA KB Snatches p/s 24kg
Repeat
20 minutes
3 rounds + 10 swings total

Note: snatches staying where they were from last week, feeling more controlled each session, definitely getting the hang of hard style method.

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