19/09/20
TB Op I/A Strength Session 8
B Cluster
1 Leg Deadlift 24kg x6 es
Ring Dips BW x11
Ring Rows BW x10
x 3 rounds
B Core
5 medball shot puts es
Sprint to sand bag and turn
Clean and shoulder sandbag, 40-50m walk alt L,R
x 2 rounds
Strecth lower back, hamstrings, hips, glutes
45 cooldown walk
Maximum Rippage ( Training log ) TB + Conditioning
Re: Maximum Rippage ( Training log ) TB + Conditioning
25/9/20
TB Op I/A Strength Session 1
A Cluster
Warmup
Lateral lunge x 10 es
Pushup x10
Row 10kg x5
Hip opener
x 3 rounds
Strength
Weighted Lunge x 10 20kg
Bench press x 8
Pullup BW x 7
x 4 rounds
A core/Finisher
Overhead Med ball throw
Plank 1 min
Overhead carry 24kg es
Farmers walk 28kg es
X3 rounds, approx. 40-50m each carry
10 min Static Stretch focus on lower back, hamstrings, groin, glutes,upper back
I am back into training after finishing up my recovery week. I didn't log it but I walked near daily between 30-90mins.
The plan will be to repeat my previous clusters with the same weights and exercises, but I have added specific warmups and stretching to cover off a few other movement patterns I have neglected. The med ball throws are to add an explosive element to my training I feel has been lacking.
I will continue to use an A-B-A cluster, but will not alternate each week. This will mean I do 2x as many A sessions. I just want to focus on my bench press and pullups as I plan on testing at the end of the OP I/A block. This testing is to allow me to return to a more traditional cluster following this run of training because I am sick of lunges. I plan to return to back/front squats, weighted pullups and weekly deadlifting.
TB Op I/A Strength Session 1
A Cluster
Warmup
Lateral lunge x 10 es
Pushup x10
Row 10kg x5
Hip opener
x 3 rounds
Strength
Weighted Lunge x 10 20kg
Bench press x 8
Pullup BW x 7
x 4 rounds
A core/Finisher
Overhead Med ball throw
Plank 1 min
Overhead carry 24kg es
Farmers walk 28kg es
X3 rounds, approx. 40-50m each carry
10 min Static Stretch focus on lower back, hamstrings, groin, glutes,upper back
I am back into training after finishing up my recovery week. I didn't log it but I walked near daily between 30-90mins.
The plan will be to repeat my previous clusters with the same weights and exercises, but I have added specific warmups and stretching to cover off a few other movement patterns I have neglected. The med ball throws are to add an explosive element to my training I feel has been lacking.
I will continue to use an A-B-A cluster, but will not alternate each week. This will mean I do 2x as many A sessions. I just want to focus on my bench press and pullups as I plan on testing at the end of the OP I/A block. This testing is to allow me to return to a more traditional cluster following this run of training because I am sick of lunges. I plan to return to back/front squats, weighted pullups and weekly deadlifting.
Re: Maximum Rippage ( Training log ) TB + Conditioning
26/9/20
Warm up walk
Quick Intervals Moderate effort (80%)
1km interval 4:45
600m Recovery run 4:45
550m interval 2:15
500m Cooldown run 4:14
Cooldown walk 20 min
A couple of quick intervals after a long day at work. I am still easing into faster runs and trying to avoid pulling a hamstring or any other injuries. I will go by feel tomorrow, but more than likely training will either involve my B cluster for strength or a recovery day.
The plan will be to alternate Strength and Conditioning sessions and rest as needed. The plan will be the 3 strength sessions alternating with a shorter interval sprint session, one longer run session and an easier LSS session each week. once that's completed I will progress to the next week of strength for Op I/A.
Warm up walk
Quick Intervals Moderate effort (80%)
1km interval 4:45
600m Recovery run 4:45
550m interval 2:15
500m Cooldown run 4:14
Cooldown walk 20 min
A couple of quick intervals after a long day at work. I am still easing into faster runs and trying to avoid pulling a hamstring or any other injuries. I will go by feel tomorrow, but more than likely training will either involve my B cluster for strength or a recovery day.
The plan will be to alternate Strength and Conditioning sessions and rest as needed. The plan will be the 3 strength sessions alternating with a shorter interval sprint session, one longer run session and an easier LSS session each week. once that's completed I will progress to the next week of strength for Op I/A.
Re: Maximum Rippage ( Training log ) TB + Conditioning
28/09/20
TB Op I/A Strength Session 2
B Cluster
1 Leg Deadlift 10kg x10 es
Ring Dips BW x7
Ring Rows BW x6
x 3 rounds
B Core
5 medball shot puts es
Sprint to sand bag and turn
Clean and shoulder sandbag, 40-50m walk alt L,R
x 3 rounds
Stretch lower back, hamstrings, hips, glutes
TB Op I/A Strength Session 2
B Cluster
1 Leg Deadlift 10kg x10 es
Ring Dips BW x7
Ring Rows BW x6
x 3 rounds
B Core
5 medball shot puts es
Sprint to sand bag and turn
Clean and shoulder sandbag, 40-50m walk alt L,R
x 3 rounds
Stretch lower back, hamstrings, hips, glutes
Re: Maximum Rippage ( Training log ) TB + Conditioning
29/9/20
2km trail run 11:37
Avg pace:5:48 per km
Avg HR: 144 bpm (seems low)
Just a nice simple trail run above aerobic pace today. The first 800m is a straight stretch of road but from there is a more difficult uphill climb along motor bike trails. That last 1200m is basically uphill the whole way besides a single dip in the middle. It was good to stretch the legs out and my heart rate was definitely outside aerobic thresholds regardless of what my watch says.
30 min walk to cooldown
I found my old copies of Infinite Intensity and Never Gymless by Ross Enamait floating around. I think I might do a trip through the 50 day program from II for a bit of a change in the future. The books have aged well though i do believe more LSS is needed via a regular basebuild than he recommends. Though he does cover this by mentioning his years of running for boxing prior. I can't believe they came out in 2005-2006. The never gymless E book is $1 over on his site currently.
2km trail run 11:37
Avg pace:5:48 per km
Avg HR: 144 bpm (seems low)
Just a nice simple trail run above aerobic pace today. The first 800m is a straight stretch of road but from there is a more difficult uphill climb along motor bike trails. That last 1200m is basically uphill the whole way besides a single dip in the middle. It was good to stretch the legs out and my heart rate was definitely outside aerobic thresholds regardless of what my watch says.
30 min walk to cooldown
I found my old copies of Infinite Intensity and Never Gymless by Ross Enamait floating around. I think I might do a trip through the 50 day program from II for a bit of a change in the future. The books have aged well though i do believe more LSS is needed via a regular basebuild than he recommends. Though he does cover this by mentioning his years of running for boxing prior. I can't believe they came out in 2005-2006. The never gymless E book is $1 over on his site currently.
Re: Maximum Rippage ( Training log ) TB + Conditioning
25/9/20
TB Op I/A Strength Session 3
A Cluster
Warmup
Lateral lunge x 5 es
Pushup x10
Row 10kg x10 es
Hip opener
x 3 rounds
Strength
Weighted Lunge 3 x10 20kg
Bench press 3x8
Pullup BW 4x7
(circuit format over 3 rounds with an extra set of pullups for volume)
60 min LSS Trail Run
7.56km
Avg HR: 152bpm
Avg pace:7:56 per km
I decided to do my strength work straight into my run to do a longer training session today. I like to do this when I have the day off work.
I might try and sneak in a short intense hill sprint session based HIC tomorrow depending on time. I have plans to have a day out with the family but I usually have a few hours to myself in the morning I can get some training in before everyone wakes up.
TB Op I/A Strength Session 3
A Cluster
Warmup
Lateral lunge x 5 es
Pushup x10
Row 10kg x10 es
Hip opener
x 3 rounds
Strength
Weighted Lunge 3 x10 20kg
Bench press 3x8
Pullup BW 4x7
(circuit format over 3 rounds with an extra set of pullups for volume)
60 min LSS Trail Run
7.56km
Avg HR: 152bpm
Avg pace:7:56 per km
I decided to do my strength work straight into my run to do a longer training session today. I like to do this when I have the day off work.
I might try and sneak in a short intense hill sprint session based HIC tomorrow depending on time. I have plans to have a day out with the family but I usually have a few hours to myself in the morning I can get some training in before everyone wakes up.
Re: Maximum Rippage ( Training log ) TB + Conditioning
I have just been taking the last two days to recover and doing nothing but 40-60 min walks.
HRV dropped right off this morning so I chose the right time to have extra recovery.
I have an early shift tomorrow so will either rest again or train in the arvo based on how I feel at work.
I am thinking my next cluster will involve front squat, OHP and weighted pullups. I will also include normal deadlifts, but I am still deciding whether to do them just once a week or more often. Otherwise I have 3 weeks to decide on whether to do a trip through II or NG from Rosstraining.
HRV dropped right off this morning so I chose the right time to have extra recovery.
I have an early shift tomorrow so will either rest again or train in the arvo based on how I feel at work.
I am thinking my next cluster will involve front squat, OHP and weighted pullups. I will also include normal deadlifts, but I am still deciding whether to do them just once a week or more often. Otherwise I have 3 weeks to decide on whether to do a trip through II or NG from Rosstraining.
Re: Maximum Rippage ( Training log ) TB + Conditioning
4/10/20
TB OP I/A Strength Session 4
A Cluster
Weighted lunge 30kg WV x 8es
Bench press 75kg x6
BW Pullup x9
x 3 rounds
A Core
Med ball high throw
Push up top position hold x 1min
40-50m 1 Arm Overhead carry 24kg
40-50m 1 Arm farmers walk 28kg
x 2 rounds
TB OP I/A Strength Session 4
A Cluster
Weighted lunge 30kg WV x 8es
Bench press 75kg x6
BW Pullup x9
x 3 rounds
A Core
Med ball high throw
Push up top position hold x 1min
40-50m 1 Arm Overhead carry 24kg
40-50m 1 Arm farmers walk 28kg
x 2 rounds
Re: Maximum Rippage ( Training log ) TB + Conditioning
6/10/20
TB Op I/A Strength Session 5
B Cluster
1 Leg Deadlift 16kg x6 es
Ring Dips BW x9
Ring Rows BW x8
x 3 rounds
B Core
5 medball shot puts es
Sprint to sand bag and turn
Clean and shoulder sandbag, 40-50m walk alt L,R
x 2 rounds
TB Op I/A Strength Session 5
B Cluster
1 Leg Deadlift 16kg x6 es
Ring Dips BW x9
Ring Rows BW x8
x 3 rounds
B Core
5 medball shot puts es
Sprint to sand bag and turn
Clean and shoulder sandbag, 40-50m walk alt L,R
x 2 rounds
Re: Maximum Rippage ( Training log ) TB + Conditioning
7/10/20
HIC/GPP
Magic 50
5L/5R DB Snatch 14kg
5L/5R DB Swing 14kg
10 Burpees
60 sec rest
x 5 rounds
Cooldown trail walk 2.85km
37 min
I haven't done the Magic 50 workout from Ross training for years. I think I might swing these sessions in more often just because I like how short, simple and intense they are. Finished off with a nice long walk in the rain to get outside for a bit.
HIC/GPP
Magic 50
5L/5R DB Snatch 14kg
5L/5R DB Swing 14kg
10 Burpees
60 sec rest
x 5 rounds
Cooldown trail walk 2.85km
37 min
I haven't done the Magic 50 workout from Ross training for years. I think I might swing these sessions in more often just because I like how short, simple and intense they are. Finished off with a nice long walk in the rain to get outside for a bit.