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.
Workout Log
Workout Log
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.
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.
Workout Log
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.
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.
Workout Log
23/4/20
Static Dynamic Wall Press 3 seconds + BTB Clap Pushups
4x5
Freestyle Jump Rope
4x5 min rds
1 min rest between rds
Static Dynamic Wall Press 3 seconds + BTB Clap Pushups
4x5
Freestyle Jump Rope
4x5 min rds
1 min rest between rds
Workout Log
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.
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.
Workout Log
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.
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.
Workout Log
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
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
Workout Log
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.
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.
Workout Log
28/4/20
Squat
80kg 3x5
OHP
47kg 3x5
WPU
8kg 3x5
Squat
80kg 3x5
OHP
47kg 3x5
WPU
8kg 3x5
Workout Log
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.
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.