Workout Log

Adski · Post by **Adski** » Mon Jan 03, 2022 8:30 am

2/1/22

KOT Zero

Then

Day at the beach

Note: if it wasn’t for the beach birthday outing, boxing would have been on the cards. Was a good day out.

Adski · Post by **Adski** » Mon Jan 03, 2022 8:31 am

3/1/22

Rest Day

Adski · Post by **Adski** » Tue Jan 04, 2022 4:01 am

4/1/22

KOT Zero

Then

FSQ
75kg 3x5

OHP
50kg 1x5
55kg 1x5 (my son put plates on without me realizing lol)
50kg 1x5

WPU
15kg 3x5

Neck Raises
15kg 3x10

Sandbag Carry
10 mins (bear hug)

Note: that OHP caught me off guard lol, thought I was just having a hard day, didn’t realize my oldest was being clever.
Everything else felt fine today. The KOT stuff is going ok, I think I’ll just incorporate it between sets with my regular MS work as it’s not overly taxing, this will save time as well.
Good session in the warmer weather.

Adski · Post by **Adski** » Wed Jan 05, 2022 10:52 am

5/1/22

Power Intervals
Airbike
2 mins on
4 mins coast
x5

Note: always an eventful session lol.

Adski · Post by **Adski** » Thu Jan 06, 2022 2:52 am

6/1/22

KOT Zero

Later that morning

Juggling/Reflex ball
10 mins

Wrecking Ball
5x3 min rds

Freestyle Jump Rope
3x3 min rds

Kneeling Rollouts
1x15

Ramp Rollouts
5th notch 3x5

Note: first couple of rounds worked on the jab, then combinations moving in to outside. Movement is feeling better all around, jump rope skills are getting back to where they were which is nice. Fun session.

Adski · Post by **Adski** » Fri Jan 07, 2022 2:32 am

7/1/22

Rest Day

Note: a bit of a forced rest day today. Couldn’t sleep until 0300 with the little one deciding he wanted to party. Then a few life things going on at the same time. It’s all happening today lol.

Adski · Post by **Adski** » Sun Jan 09, 2022 1:27 am

8/1/22

KOTG zero

Then

FSQ
85kg 5x5

OHP
50kg 5x5

WPU
15kg 5x5

Note: surprisingly good session despite still feeling fatigued from the last couple of days.

Adski · Post by **Adski** » Sun Jan 09, 2022 10:21 am

9/1/22

Apex Hills
Hill Sprint 30-33 seconds
10 T handle swings 32.5kg
Jog down
Repeat
x10

PM

Thick Pinch Block Lifts
22.5kg 4x3 p/s last set held until just short of hand failure

Banded Neck Raises (all sides)
3x8

Note: Sunday funday.

Adski · Post by **Adski** » Sun Jan 09, 2022 10:13 pm

10/1/22

Rest Day

Adski · Post by **Adski** » Tue Jan 11, 2022 1:44 am

11/1/22

KOTG Zero

Then

FSQ
85kg 3x3

OHP
57kg 3x3

WPU
27kg 3x3

Note: moved well despite still some lingering fatigue. WPU was a little sticky on the last set/rep but still got it in.