8/7/21
FSQ
70kg 3x5
Dips
27kg 4x5
Ramp Rollouts
3rd notch 3x5
WPU
12kg 4x5
Note: FSQ, finally got my groove back to where I want it and all lifts felt smooth. Laid of them sandbag/posterior chain work for session 3 as my QL and glute min had felt a bit bound up since my last block and hadn’t fully eased off, so I decided to give it a rest so to speak.
Everything else felt great.
Workout Log
Workout Log
9/7/21
Freestyle Jump Rope
1x3 min rd
3x2 min rds
3x1 min rds
Reflex Ball
3x3 min rds
Freestyle Jump Rope
1x3 min rd
3x2 min rds
3x1 min rds
Reflex Ball
3x3 min rds
Workout Log
10/7/21
FSQ
72kg 3x5
Dips
35kg 3x5
WPU
20kg 3x5
Thin Pinch Lifts
50kg 3x5 second holds then 10 wrist push ups
Note: good session, squats were moving well, pull ups and dips felt good, nice little grip finisher, not a bad session at all.
FSQ
72kg 3x5
Dips
35kg 3x5
WPU
20kg 3x5
Thin Pinch Lifts
50kg 3x5 second holds then 10 wrist push ups
Note: good session, squats were moving well, pull ups and dips felt good, nice little grip finisher, not a bad session at all.
Workout Log
11/7/21
Set a 3 minute timer
Sandbag Burpee to Shoulder x10
Shadow box remainder of the rd
(Just over a minute and a half)
Rest 1 minute
x5
Note: aside from a revisiting head cold, not too bad a session.
Set a 3 minute timer
Sandbag Burpee to Shoulder x10
Shadow box remainder of the rd
(Just over a minute and a half)
Rest 1 minute
x5
Note: aside from a revisiting head cold, not too bad a session.
Workout Log
13/7/21
Rest Day
Note: a precautionary rest day just to make sure the cold was on its way out, felt pretty good all day, so back in for an early start MS session tomorrow.
Rest Day
Note: a precautionary rest day just to make sure the cold was on its way out, felt pretty good all day, so back in for an early start MS session tomorrow.
Workout Log
14/7/21
FSQ
72kg 3x5
Dips
35kg 3x5
WPU
20kg 3x5
PM
Ring Rollouts
1x10
Ramp Rollouts
3rd notch 3x5
Kneeling Rollouts
1x15
Band Good Mornings
3x15
Note: pretty good day of training, WPU felt slightly less strong but got all the reps in, everything else felt pretty good.
FSQ
72kg 3x5
Dips
35kg 3x5
WPU
20kg 3x5
PM
Ring Rollouts
1x10
Ramp Rollouts
3rd notch 3x5
Kneeling Rollouts
1x15
Band Good Mornings
3x15
Note: pretty good day of training, WPU felt slightly less strong but got all the reps in, everything else felt pretty good.
Workout Log
15/7/21
Airbike Power Intervals
2 mins on
4 mins coast
Repeat
x5
44/42/42/40/39 Cals
Note: I tried so hard to hit 40 Cals on the last one as well, I could feel the power drop in the last 15 seconds though lol. But the numbers are getting better, nearly back to where they used to be. As Rocky said, “there’s still some stuff in the basement.” Lol. Good hard session. Do enjoy the Airbike.
Airbike Power Intervals
2 mins on
4 mins coast
Repeat
x5
44/42/42/40/39 Cals
Note: I tried so hard to hit 40 Cals on the last one as well, I could feel the power drop in the last 15 seconds though lol. But the numbers are getting better, nearly back to where they used to be. As Rocky said, “there’s still some stuff in the basement.” Lol. Good hard session. Do enjoy the Airbike.
Workout Log
16/7/21
FSQ
72kg 3x5
Dips
35kg 3x5
WPU
20kg 3x5
Note: kept it simple today, a lot going on, just had to get the session in. Squats felt good, dips were strong, WPU still a little sticky on the last rep but definitely achievable. All things going well, apex is on for tomorrow.
FSQ
72kg 3x5
Dips
35kg 3x5
WPU
20kg 3x5
Note: kept it simple today, a lot going on, just had to get the session in. Squats felt good, dips were strong, WPU still a little sticky on the last rep but definitely achievable. All things going well, apex is on for tomorrow.
Workout Log
17/7/21
Apex Hills
Hill Sprint
10 T Handle Swings 32.5kg
Jog down
Repeat
x12
30-32 seconds across the board
Note: felt pretty solid the whole time, was fighting the winds here today though lol. Good fun session. Gotta love apex.
Apex Hills
Hill Sprint
10 T Handle Swings 32.5kg
Jog down
Repeat
x12
30-32 seconds across the board
Note: felt pretty solid the whole time, was fighting the winds here today though lol. Good fun session. Gotta love apex.