Workout Log

[Adski]

5/3/20

Squat
75kg 4x5

Ring Rollouts
1x3
1x2

Wheel Rollouts
1x1
1x2

Ring Rollouts
2x6

Dips
20kg 3x5

WPU
8kg 3x5

OA DB Row
30kg 3x8 p/s

DB Farmers Carry
30kg DBs 2x100m carries

Note: first week back dipping after a shoulder sprain last year, seems to be going well so far.

[Barkadion]

@Barkadion- yes, picking it up and launching it right over head. The bag held up well though I think I’ll need to add a little more duct tape soon.

I see.. Cheers..

[Adski]

@Barkadion- yes, picking it up and launching it right over head. The bag held up well though I think I’ll need to add a little more duct tape soon.

I see.. Cheers..

No worries. Are you looking at using one?

[Barkadion]

@Barkadion- yes, picking it up and launching it right over head. The bag held up well though I think I’ll need to add a little more duct tape soon.

I see.. Cheers..

No worries. Are you looking at using one?

I have been thinking to use the same throw in some HIC drill, or even standalone.

[Adski]

I see.. Cheers..

No worries. Are you looking at using one?

I have been thinking to use the same throw in some HIC drill, or even standalone.

True. I found that it wasn’t overly gassing (it’s just over 45kg) but I did find it’s a matter of timing when to switch to shadow boxing before power is lost and the lift almost missed (or just dropped). I felt pretty fresh afterwards as well. A little tight in the hips the day after, but nothing over the top.

[Adski]

6/3/20

Apex Hills
Hill Sprint
10 T handle swings 25kg
Jog down
Repeat
x15

Note: In between 29-31 seconds across the hill runs.

[Adski]

7/3/20

Skate

About an hour and a half

[Adski]

8/3/20

Rest Day

Note: mobility work, romwod, and a whole lot of Freddo espresso and chill. Was meant to rest yesterday but ended up being invited out to skate so I got amongst it. I may take an additional rest day, we’ll see.

[Adski]

9/3/20

Rest Day

Note: took the additional day just to ensure better recovery. More mobility work, romwod and chill today.

[Adski]

10/3/20

Squat
85kg 3x5

Ring Rollouts
1x3
1x2

Wheel Rollouts
3x1

Ring Rollouts
2x8

KB Windmill
24kg 2x2 p/s 1x3 p/s

Dips
25kg 3x5

WPU
15kg 3x5

Thick Pinch Block Farmers Carry
10kg 3 sets to just short of hand failure