10/11/20
LSS Run
50 mins
Note: good run, had a few games of table tennis during the day as well, was a little stiff at the start on the run but did loosen up a bit after the first ten minutes.
Workout Log
Workout Log
12/11/20
FSQ
85kg 4x3
BP
80kg 3x3
WPU
20kg 4x3
Note: good session, last training week of the block, hips were a bit tight after the LSS run, may reconsider the approach to LSS after DL day, possibly incorporate less lower body work, just a small adjustment to make.
FSQ
85kg 4x3
BP
80kg 3x3
WPU
20kg 4x3
Note: good session, last training week of the block, hips were a bit tight after the LSS run, may reconsider the approach to LSS after DL day, possibly incorporate less lower body work, just a small adjustment to make.
Re: Workout Log
13/11/20
Speed Endurance Ladder (Airbike variation)
1.10 min on
40 seconds coast
45 seconds on
30 seconds coast
35 seconds on
20 seconds coast
15 seconds on
10 seconds coast
Then back up the ladder, with 5 seconds added on the last two intervals (estimating the time to hit the distance as it would increase generally if I was running on a track)
Note: Good short session, my gas tank is feeling pretty good since using the longer intervals in week one and two over the last couple of blocks. I will bring bill runs back at some stage, but for now I’m enjoying all the Airbike action.
Speed Endurance Ladder (Airbike variation)
1.10 min on
40 seconds coast
45 seconds on
30 seconds coast
35 seconds on
20 seconds coast
15 seconds on
10 seconds coast
Then back up the ladder, with 5 seconds added on the last two intervals (estimating the time to hit the distance as it would increase generally if I was running on a track)
Note: Good short session, my gas tank is feeling pretty good since using the longer intervals in week one and two over the last couple of blocks. I will bring bill runs back at some stage, but for now I’m enjoying all the Airbike action.
Workout Log
15/11/20
FSQ
90kg 3x3
BP
80kg 3x3
WPU
25kg 3x3
Thick Pinch Block Farmers Carry
15kg 3x sets to just short of hand failure
Note: might keep the WPU at 85% next time and add more volume, working at 90% felt good but I think keeping it at 85% might be a better option from a recovery point of view. Everything felt pretty good, glad the weather is warming up now. Good session.
FSQ
90kg 3x3
BP
80kg 3x3
WPU
25kg 3x3
Thick Pinch Block Farmers Carry
15kg 3x sets to just short of hand failure
Note: might keep the WPU at 85% next time and add more volume, working at 90% felt good but I think keeping it at 85% might be a better option from a recovery point of view. Everything felt pretty good, glad the weather is warming up now. Good session.
Workout Log
16/11/20
Burner Set of Burpees
200
Time 16.58
https://m.youtube.com/watch?v=bwfX6JMtZ8A&t=205s
Note: used the iron wolf video above. Quick session after a bit of a long day. Very hot day for it, reminded me of living up north.
Burner Set of Burpees
200
Time 16.58
https://m.youtube.com/watch?v=bwfX6JMtZ8A&t=205s
Note: used the iron wolf video above. Quick session after a bit of a long day. Very hot day for it, reminded me of living up north.
Workout Log
17/11/20
Rest day
Note: currently in a magnesium bath now. All the recovery.
Rest day
Note: currently in a magnesium bath now. All the recovery.
Workout Log
18/11/20
TBDL
180kg 3x3
OHP
60kg 3x3
Note: the DL was a bit tougher than I remembered. I hadn’t gone anywhere near this weight for a while, that combined with a few work/life bits and pieces, I was a bit tired. This being said all reps felt very achievable, my setup was a little off, I’ll be sure to remedy that come the next block on the 90% day or alternatively work at 85% instead and/or just perform less sets. Still good to get the session in as always.
TBDL
180kg 3x3
OHP
60kg 3x3
Note: the DL was a bit tougher than I remembered. I hadn’t gone anywhere near this weight for a while, that combined with a few work/life bits and pieces, I was a bit tired. This being said all reps felt very achievable, my setup was a little off, I’ll be sure to remedy that come the next block on the 90% day or alternatively work at 85% instead and/or just perform less sets. Still good to get the session in as always.
Workout Log
19/11/20
Jump Rope/Reflex Ball LSS
40 mins
Alternated roughly every few minutes.
Note: must have been tired today, nearly fell to sleep jumping rope.....but got it done none the less. Was meant to add in a core finisher, but it just wasn’t there today so I called it. Felt pretty loose afterwards at least. That ends the block. Might switch FSQ for BSQ next block, and am thinking of bringing apex back. Also considering trying the DL session for the second session of the training week. I’ll have a think during the back off week.
Jump Rope/Reflex Ball LSS
40 mins
Alternated roughly every few minutes.
Note: must have been tired today, nearly fell to sleep jumping rope.....but got it done none the less. Was meant to add in a core finisher, but it just wasn’t there today so I called it. Felt pretty loose afterwards at least. That ends the block. Might switch FSQ for BSQ next block, and am thinking of bringing apex back. Also considering trying the DL session for the second session of the training week. I’ll have a think during the back off week.