13/5/20
Speed Endurance Ladder (Airbike)
1min on
40 seconds coast
45 seconds on
30 seconds coast
30 seconds on
20 seconds coast
15 seconds on
10 seconds coast
Then back up the ladder
x1
Note: Went all out on each interval, felt great afterwards. Never competed this session before. The track near me isn’t lit up in the early hours, plus the Airbike is always a good option. Good start to the day.
Workout Log
Re: Workout Log
I like that!! Will give it a try for sure!!Adski wrote:13/5/20
Speed Endurance Ladder (Airbike)
1min on
40 seconds coast
45 seconds on
30 seconds coast
30 seconds on
20 seconds coast
15 seconds on
10 seconds coast
Then back up the ladder
x1
Note: Went all out on each interval, felt great afterwards. Never competed this session before. The track near me isn’t lit up in the early hours, plus the Airbike is always a good option. Good start to the day.
"Man is what he reads." - Joseph Brodsky
Re: Workout Log
It was definitely a good intense short session, recovered really well too. I just lifted this morning (Op/IA 85%) and no issues at all.Barkadion wrote:I like that!! Will give it a try for sure!!Adski wrote:13/5/20
Speed Endurance Ladder (Airbike)
1min on
40 seconds coast
45 seconds on
30 seconds coast
30 seconds on
20 seconds coast
15 seconds on
10 seconds coast
Then back up the ladder
x1
Note: Went all out on each interval, felt great afterwards. Never competed this session before. The track near me isn’t lit up in the early hours, plus the Airbike is always a good option. Good start to the day.
Workout Log
14/5/20
Squat
90kg 3x3
OHP
55kg 3x3
WPU
20kg 3x3
PM
Skate
P-rail for about an hour
Squat
90kg 3x3
OHP
55kg 3x3
WPU
20kg 3x3
PM
Skate
P-rail for about an hour
Workout Log
15/5/20
LSS Run
30 mins
PM
Kneeling Wheel Rollouts
1x10
Ramp Rollouts
4th notch 1x5
3rd notch 2x5 1x3
Kneeling Wheel Rollouts
1x15
Note: last rollout session for the block. LSS felt nice to loosen up after yesterday’s sessions.
LSS Run
30 mins
PM
Kneeling Wheel Rollouts
1x10
Ramp Rollouts
4th notch 1x5
3rd notch 2x5 1x3
Kneeling Wheel Rollouts
1x15
Note: last rollout session for the block. LSS felt nice to loosen up after yesterday’s sessions.
Workout Log
16/5/20
Squat
90kg 3x3
OHP
55kg 3x3
WPU
20kg 3x3
(Last rep/set, hang until near hand failure)
Note: everything felt very strong. All squats have pretty much been about 3-5 second descent, it’s been pretty enjoyable controlling the tempo, and adding pauses here and there too. Last MS session of the block. Skate and conditioning tomorrow before a back off week.
Squat
90kg 3x3
OHP
55kg 3x3
WPU
20kg 3x3
(Last rep/set, hang until near hand failure)
Note: everything felt very strong. All squats have pretty much been about 3-5 second descent, it’s been pretty enjoyable controlling the tempo, and adding pauses here and there too. Last MS session of the block. Skate and conditioning tomorrow before a back off week.
Workout Log
17/5/20
Skate
Out for a couple of hours, skated about an hour total.
PM
Reflex ball
10 mins
Freestyle Jump Rope
3x3 min rds
Burner Burpees
100
Thick Pinch Block Carries
10kg 3 sets
Note: legs are coming back on the rope, skate was fun this morning. Last day of the block, just on 4 weeks. The flex days do come in handy.
Had to make the call to cut back on the swing work as it would seem I was getting some overuse issues which pretty much fully resolved this week as I backed off from the bells. Easing off on some of the direct glute work I do in warm ups has also helped.
Next block, weights will probably stay the same, I might bump the squat up as I can pretty easily pause all sets/reps with a slow descent, the T-max would only go up by 2.5-5kg, we’ll see.
More variety with conditioning work will still be a target. Due to early morning sessions, the Airbike may get some more work next block, and I’ll look to get a hill session or Airbike variation of one as well as a GC style type session.
The burner burpees have been fun to use. Im also considering bringing the DL back with a conservative T max of around 80%, to keep the posterior chain decent, that with some other hamstring accessories, (Band good mornings), which should also assist the progression of the rollouts.
Bringing the ramp back was definitely a good decision with regards to rollouts.
Op/IA will probably be the go to for a while, overall I think things are coming together well.
Skate
Out for a couple of hours, skated about an hour total.
PM
Reflex ball
10 mins
Freestyle Jump Rope
3x3 min rds
Burner Burpees
100
Thick Pinch Block Carries
10kg 3 sets
Note: legs are coming back on the rope, skate was fun this morning. Last day of the block, just on 4 weeks. The flex days do come in handy.
Had to make the call to cut back on the swing work as it would seem I was getting some overuse issues which pretty much fully resolved this week as I backed off from the bells. Easing off on some of the direct glute work I do in warm ups has also helped.
Next block, weights will probably stay the same, I might bump the squat up as I can pretty easily pause all sets/reps with a slow descent, the T-max would only go up by 2.5-5kg, we’ll see.
More variety with conditioning work will still be a target. Due to early morning sessions, the Airbike may get some more work next block, and I’ll look to get a hill session or Airbike variation of one as well as a GC style type session.
The burner burpees have been fun to use. Im also considering bringing the DL back with a conservative T max of around 80%, to keep the posterior chain decent, that with some other hamstring accessories, (Band good mornings), which should also assist the progression of the rollouts.
Bringing the ramp back was definitely a good decision with regards to rollouts.
Op/IA will probably be the go to for a while, overall I think things are coming together well.
Last edited by Adski on Sun May 17, 2020 11:11 am, edited 1 time in total.
Re: Workout Log
Hey mate,
have you seen/tried greyskull torture?
https://thebuddyjrises.files.wordpress. ... ioning.pdf
have you seen/tried greyskull torture?
https://thebuddyjrises.files.wordpress. ... ioning.pdf
"Man is what he reads." - Joseph Brodsky
Re: Workout Log
I can’t say I have actually, but I am definitely going to have a read through now!Barkadion wrote:Hey mate,
have you seen/tried greyskull torture?
https://thebuddyjrises.files.wordpress. ... ioning.pdf
Thank you very much for that.
Have you used many sessions out of it?
Re: Workout Log
No, that is my new discovery. I think i will be trying some of it with my next block.Adski wrote:I can’t say I have actually, but I am definitely going to have a read through now!Barkadion wrote:Hey mate,
have you seen/tried greyskull torture?
https://thebuddyjrises.files.wordpress. ... ioning.pdf
Thank you very much for that.
Have you used many sessions out of it?
"Man is what he reads." - Joseph Brodsky