Jwal Training log

[jwal]

Wk 4: Strength 75%

Wednesday 12/09

5x5 BB OHP @ 47.5kg
5x5 WPU @ 12kg

Still no squatting. Will build up again next week.

[jwal]

Thursday 12/10

GC #5

3 rounds:
Max Dips x 1 Min (29, 24, 23 = 76)
Rest 90 seconds
Max Push-ups x 1 Min (30, 27, 26 = 83)
Rest 90 seconds

into...

3 rounds:
5 Pull-ups
10 Burpees
Time: 2.47

My chest and arms were cactus after the first 3 rounds of dips and push-ups. Plenty of room to develop here.

[jwal]

Wk 4: Strength 75%

Friday 12/11

5x5 BB OHP @ 47.5kg
5x5 WPU @ 12kg

Did weights post grappling for time efficiency.

Saturday 12/12

Endurance:

2.5-hour mountain bike ride. 23.5km. 1,000m elevation.

Time to eat some food!!

[jwal]

Sunday 12/13

2-hour mountain bike ride. 21.4km. 914m elevation.

[jwal]

Wk 5: Strength 85%

Monday 12/14

4x5 BB OHP @ 52.5kg
4x5 WPU @ 15kg
5x10 KB Swings

[jwal]

Tuesday 12/15

HIC #3: 600m Resets

1) 2.10
2) 2.09
3) 2.13
4) 2.06
5) 2.15
6) 2.08

This was fun... took the wind out of me.

[jwal]

Wk 5: Strength 85%

Wednesday 12/16

5x5 BB OHP @ 52.5kg
5x5 WPU @ 15kg

+ Mobility work for hips and lower back.

[jwal]

Thursday 12/17

HIC #16: Standard Issue Hills

10 x Hill sprints max effort

Approx. 140m hill @ 10% gradient.

Definitely got the runner's high after that one. How good.

[jwal]

Christmas break log catch up:

Wk 5 Strength: Friday 12/18 85%

KB OHP 5x5 @ 48kg
WPU 5x5 @ 15kg

Saturday 12/19

55 minute LISS Run: 10.5km

Wk 6: Strength 95% Monday 12/21

BB OHP 5x2 @ 60kg
WPU 5x2 @ 20kg

Tuesday 12/22

HIC #16: Standard Issue Hills

10 x Hill sprints max effort

Approx. 160-180m hill @ ~35 second effort

Wednesday 12/23 - back at my parent's house only with a 24kg KB

OHP KB @ 24kg: 6x3 each arm
WPU 6x2 @ 20kg

MTB ride 35km

[jwal]

Thursday 12/24

- Gurkha Lift and Carry w/ 20kg weight

Rd 1) 6.29
Rd 2) 6.31

- MTB Ride 20km

Friday 12/25

OHP KB @ 24kg: 5x5 each arm
WPU 5x3 @ 20kg

Sunday 12/27

1) 20km bike ride
2) Slow1km swim: 24 minutes