6/4/21
BOO (Airbike Variation)
30 KB Swings 24kg
60 Cal Airbike
Rest 2.15-2.30mins
Repeat
x5
3.24/3.24/3.36/3.51/3.33
Note: still working on getting the pacing right on this one. This being said, felt like I hit a second wind on the last round. Did actually enjoy this session.
Randomly
Woke up with my knee feeling sore last night, went through a lot of mobility work and exercises for it, I might touch base with the physio and see what they think if it flares
up again.
Anyway, good session, am enjoying the longer intervals.
Workout Log
Workout Log
7/4/21
Rest Day
Note: mobility work etc. Nil knee issues, will maintain all the prehab/rehab work.
Rest Day
Note: mobility work etc. Nil knee issues, will maintain all the prehab/rehab work.
Workout Log
8/4/21
Sandbag Shouldering
4x8
Sandbag Push Press
3x5
GHR
4x1
Sandbag Side Loading
3x6 p/s
Ring Rollouts
4x10
Lying Ring Rows
20kg 4x8
Note: fun session today. Felt good, using the bag work in place of the TBDL. A good fun bit of a challenge.
Sandbag Shouldering
4x8
Sandbag Push Press
3x5
GHR
4x1
Sandbag Side Loading
3x6 p/s
Ring Rollouts
4x10
Lying Ring Rows
20kg 4x8
Note: fun session today. Felt good, using the bag work in place of the TBDL. A good fun bit of a challenge.
Workout Log
9/4/21
Double End Bag
5x3 min rounds
Reflex Ball
3x3 min rounds
Speedbag
3x3 min rounds
Sledgehammer Swings
5 mins
Note: Good to get some playtime with the double end bag at home, a little rusty so nothing too fancy there. Fun little session to move around without using the legs as much, plus get some good coordination/movement/bloodflow.
Double End Bag
5x3 min rounds
Reflex Ball
3x3 min rounds
Speedbag
3x3 min rounds
Sledgehammer Swings
5 mins
Note: Good to get some playtime with the double end bag at home, a little rusty so nothing too fancy there. Fun little session to move around without using the legs as much, plus get some good coordination/movement/bloodflow.
Workout Log
10/4/21
Squat
75kg 4x5
Dips
30kg 4x5
WPU
15kg 3x5
Hamstring Slider Device
60kg 3x5
PM
Ring Rollouts
1x10
Ramp Rollouts
4th notch 3x5
Band Good Mornings
3x15
Note: good day of training. Squats felt easy, which they should with a very conservative TM, everything else felt smooth. A little sore from the boxing work the day prior, however, nothing too crazy. Knee is still coming along nicely, I’ve incorporated a couple more things to assist. I will still play conservative and wait until after I’ve seen the physio before returning to skating, probably being over cautious at this point, but I’d rather be over cautious than have an unnecessary setback. Good start to the weekend.
Squat
75kg 4x5
Dips
30kg 4x5
WPU
15kg 3x5
Hamstring Slider Device
60kg 3x5
PM
Ring Rollouts
1x10
Ramp Rollouts
4th notch 3x5
Band Good Mornings
3x15
Note: good day of training. Squats felt easy, which they should with a very conservative TM, everything else felt smooth. A little sore from the boxing work the day prior, however, nothing too crazy. Knee is still coming along nicely, I’ve incorporated a couple more things to assist. I will still play conservative and wait until after I’ve seen the physio before returning to skating, probably being over cautious at this point, but I’d rather be over cautious than have an unnecessary setback. Good start to the weekend.
Workout Log
11/4/21
BOO II (Airbike Variation)
20 Burpees
60 Cals
10 Burpees
30 Cals
Rest 2 mins
Repeat
x3
7.30/8.03/8.02
PM
Wrist Pronation/Supination Device
5kg 3x5 p/s
Wrist to Knuckle Push-ups
3 sets
Note: Enjoying the longer interval sessions at the moment. Knee felt good throughout which is a good sign. Still need to work on pacing a bit on the airbike, found a second wind on the last 30 Cal to bring the time down. Was a good start to Sunday Funday.
BOO II (Airbike Variation)
20 Burpees
60 Cals
10 Burpees
30 Cals
Rest 2 mins
Repeat
x3
7.30/8.03/8.02
PM
Wrist Pronation/Supination Device
5kg 3x5 p/s
Wrist to Knuckle Push-ups
3 sets
Note: Enjoying the longer interval sessions at the moment. Knee felt good throughout which is a good sign. Still need to work on pacing a bit on the airbike, found a second wind on the last 30 Cal to bring the time down. Was a good start to Sunday Funday.
Workout Log
13/4/21
Squat
75kg 3x5
Dips
30kg 3x5
WPU
15kg 3x5
Note: everything felt good this morning. Last rep/set on the WPU was a little slow to the top but otherwise all good. Saw the physio yesterday as well, looks like the knee has come along really well, just need to back off on some of the prehab/rehab work as to not over do it in that direction.
Squat
75kg 3x5
Dips
30kg 3x5
WPU
15kg 3x5
Note: everything felt good this morning. Last rep/set on the WPU was a little slow to the top but otherwise all good. Saw the physio yesterday as well, looks like the knee has come along really well, just need to back off on some of the prehab/rehab work as to not over do it in that direction.
Workout Log
14/4/21
Meat Eater II
10 KB Swings 32kg
10 Burpees
Rest 60 seconds
Repeat
x10
Note: swings were on point, felt very smooth, I may try a 36kg one of these days, 32kg was very comfortable. Burpees were fine, I used the iron wolf “6 count” version today, just to make sure I’m looking after the knee. Gas tank felt better than the last time I did this session, I’ll put that down to the longer interval work in this and the previous block. Good start to the day.
Meat Eater II
10 KB Swings 32kg
10 Burpees
Rest 60 seconds
Repeat
x10
Note: swings were on point, felt very smooth, I may try a 36kg one of these days, 32kg was very comfortable. Burpees were fine, I used the iron wolf “6 count” version today, just to make sure I’m looking after the knee. Gas tank felt better than the last time I did this session, I’ll put that down to the longer interval work in this and the previous block. Good start to the day.