8/4/22
Rest Day
Note: Kinda. Have another day on course in the pool today.
Workout Log
Workout Log
9/4/22
TBDL
144.5kg 3x5
Sandbag Shouldering
Medium bag 4x4 p/s
GHR
Red Band 1x3
Red/Yellow band 3x5
Note: cut the rollouts and carry as I was feeling a little tired from the week that was. Also, I noticed a little knee pain last night, I believe it to be related to the jump rope. So I’ll make the adjustment to cut the volume on the jump rope down to 1 session a week and have a non impact session as my other HIC each week (Airbike for example) and see how things go from there. Otherwise, not a bad start to the block. Definitely need a bit of mental rest after this week that’s for sure.
TBDL
144.5kg 3x5
Sandbag Shouldering
Medium bag 4x4 p/s
GHR
Red Band 1x3
Red/Yellow band 3x5
Note: cut the rollouts and carry as I was feeling a little tired from the week that was. Also, I noticed a little knee pain last night, I believe it to be related to the jump rope. So I’ll make the adjustment to cut the volume on the jump rope down to 1 session a week and have a non impact session as my other HIC each week (Airbike for example) and see how things go from there. Otherwise, not a bad start to the block. Definitely need a bit of mental rest after this week that’s for sure.
Workout Log
10/4/22
Rest Day
Note: good day with the family and a few good fights on as well. Sunday Funday was good to go.
Rest Day
Note: good day with the family and a few good fights on as well. Sunday Funday was good to go.
Workout Log
11/4/22
HBBSQ
75kg 5x5
Dips
32kg 5x5
WPU
15kg 5x5
PM
Kneeling Rollouts
1x15
Ramp Rollouts
4th notch 3x5
Note: had time this morning so I went for the 5 sets. Switched from Front squats to high bar back squats to see further lay off the knee issue from the rope work. Will see if that has any effect in the coming week.
Rollouts were good, I rushed the last set a little, I won’t repeat that though. Slow is the way to go. Not a bad training day at all.
Have a work ride session tomorrow, will see how that goes.
HBBSQ
75kg 5x5
Dips
32kg 5x5
WPU
15kg 5x5
PM
Kneeling Rollouts
1x15
Ramp Rollouts
4th notch 3x5
Note: had time this morning so I went for the 5 sets. Switched from Front squats to high bar back squats to see further lay off the knee issue from the rope work. Will see if that has any effect in the coming week.
Rollouts were good, I rushed the last set a little, I won’t repeat that though. Slow is the way to go. Not a bad training day at all.
Have a work ride session tomorrow, will see how that goes.
Workout Log
12/4/22
Mountain biking
About 2 hours
Note: a good muddy all around riding activity for work today. Will either do a boxing session or MS tomorrow
Mountain biking
About 2 hours
Note: a good muddy all around riding activity for work today. Will either do a boxing session or MS tomorrow
Workout Log
13/4/22
HBBSQ
75kg 4x5
Dips
32kg 4x5
WPU
15kg 3x5
Jump Rope
60 seconds freestyle
30 seconds double unders (or criss cross doubles)
30 seconds sprint in place
Rest 60-90 seconds
Repeat
x6
PM
Kneeling Rollouts
1x15
Ramp Rollouts
4th notch 3x5
Band Resisted Pull Ups
Red and Orange band 2x6
Note: feeling pretty good. Everything flowed really well today.
HBBSQ
75kg 4x5
Dips
32kg 4x5
WPU
15kg 3x5
Jump Rope
60 seconds freestyle
30 seconds double unders (or criss cross doubles)
30 seconds sprint in place
Rest 60-90 seconds
Repeat
x6
PM
Kneeling Rollouts
1x15
Ramp Rollouts
4th notch 3x5
Band Resisted Pull Ups
Red and Orange band 2x6
Note: feeling pretty good. Everything flowed really well today.
Workout Log
14/4/22
40 min Steady State Session
Wrecking ball
Airbike
Speedbag
Reflex ball
Basically just alternated every so often for 40 mins at a steady pace.
Note: still having a slight issue with the day after jumping rope, that’s with footwear and surface adjustment. I’m going to attack the quads a little more mobility wise as I feel that is slightly part of the problem. I never have had knee issues before with the rope. The next training adjustment is to do a slower paced jump rope routine or as a part of an HIC (or ICT as Ross would put it). Pretty confident that I’ll sort it out. All things going well, skating will be on the cards tomorrow.
40 min Steady State Session
Wrecking ball
Airbike
Speedbag
Reflex ball
Basically just alternated every so often for 40 mins at a steady pace.
Note: still having a slight issue with the day after jumping rope, that’s with footwear and surface adjustment. I’m going to attack the quads a little more mobility wise as I feel that is slightly part of the problem. I never have had knee issues before with the rope. The next training adjustment is to do a slower paced jump rope routine or as a part of an HIC (or ICT as Ross would put it). Pretty confident that I’ll sort it out. All things going well, skating will be on the cards tomorrow.
Workout Log
15/4/22
Skate
A couple of hours
Note: fun session, hoping to get back to regular sessions should the weather decide to cut back on the rain lol.
Skate
A couple of hours
Note: fun session, hoping to get back to regular sessions should the weather decide to cut back on the rain lol.
Workout Log
16/4/22
Rest day
Note: a pretty busy rest day but still a rest day none the less lol.
Rest day
Note: a pretty busy rest day but still a rest day none the less lol.
Workout Log
17/4/22
TBDL
155kg 3x5
Sandbag Shouldering
Heavy Bag 3x3 p/s
GHR
Orange Band 3x5
Ramp Rollouts
4th notch 3x5
Sandbag Shoulder/DB Farmers Carry
Medium Bag 25kg DB 10 min
Switched sides when either the hands failed or if the bag slipped off
Note: good session to start the Easter festivities. Then there was, family, boxing, football and bbq. Not a bad day at all.
TBDL
155kg 3x5
Sandbag Shouldering
Heavy Bag 3x3 p/s
GHR
Orange Band 3x5
Ramp Rollouts
4th notch 3x5
Sandbag Shoulder/DB Farmers Carry
Medium Bag 25kg DB 10 min
Switched sides when either the hands failed or if the bag slipped off
Note: good session to start the Easter festivities. Then there was, family, boxing, football and bbq. Not a bad day at all.