Workout Log

Adski
Posts: 2109
Joined: Sun Aug 28, 2016 9:06 pm

Workout Log

Post by Adski »

13/12/21

Juggling and Reflex ball
10 mins

Shadow boxing
4x3 min rds

Speedbag
4x3 min rds

Note: light day today, little one was a bit I’ll over the weekend so the energy wasn’t all there, still good to get something in.

Adski
Posts: 2109
Joined: Sun Aug 28, 2016 9:06 pm

Workout Log

Post by Adski »

14/12/21

FSQ
75kg 3x5

OHP
50kg 3x5

WPU
15kg 3x5

Hamstring Slider Device
55kg 3x5

Sandbag Carry Complex
10 mins
Bear hug 60m Shoulder carry 30m, switch shoulders, repeat

Note: not a bad session at all. Felt a lot better for having the easier day yesterday.

Adski
Posts: 2109
Joined: Sun Aug 28, 2016 9:06 pm

Workout Log

Post by Adski »

15/12/21

Indoor Power Intervals (Airbike)
2 mins on
4 mins coast
x5

PM

Banded Neck Raises
(All directions) 3x10 all sides

Note: power intervals are just as good and gassing as I remember them, the quads were really thanking me by the end of it lol.

Adski
Posts: 2109
Joined: Sun Aug 28, 2016 9:06 pm

Workout Log

Post by Adski »

16/12/21

Rest Day

Note: also a beach day!

Adski
Posts: 2109
Joined: Sun Aug 28, 2016 9:06 pm

Workout Log

Post by Adski »

17/12/21

FSQ
75kg 5x5

OHP
50kg 5x5

WPU
15kg 5x5


PM

Thick Pinch Block Lift
20kg 1x3 alternating
20kg 1x5 Alternating
20kg 1x3 p/s then 1x8 p/s in the same set

Note: was feeling it with the pinch work so I added more reps on the last set. MS session was good even if slightly sleep deprived lol.

Adski
Posts: 2109
Joined: Sun Aug 28, 2016 9:06 pm

Workout Log

Post by Adski »

18/12/21

Apex Hills

Hill Sprint (30-33 seconds)
10 T Handle Swings 35kg
Jog down
Repeat
x10

PM

Kneeling Rollouts
1x15

Ramp Rollouts
5th notch 4x5

Note: hot one in the sun for apex today. Was giving off them NT vibes lol. Starting off a bit higher on the ramp with the rollouts, I was too ambitious last week, had a lot of soreness for 5 days after, so clearly I need to take more time, working from a little higher up the ramp. I will hang around the 5th and 6th notch for now. I’m going to dedicate the next year to improving the rollouts, with the focus being on patience, and not moving on to the lower notches too early.
Anyway, good day of training, summer is finally here.

Adski
Posts: 2109
Joined: Sun Aug 28, 2016 9:06 pm

Workout Log

Post by Adski »

19/12/21

Juggling
10 mins

Heavy Bag
6x3 mins (worked on a few different bits and pieces, movement with combinations, short sharp punches while moving and a few power combinations)

Reflex Ball
3x3 min rounds

Neck Raises
15kg 3x10

Note: not a bad session at all, legs are moving so much better now, pretty fun end to the week.

Adski
Posts: 2109
Joined: Sun Aug 28, 2016 9:06 pm

Workout Log

Post by Adski »

20/12/21

Rest Day

Adski
Posts: 2109
Joined: Sun Aug 28, 2016 9:06 pm

Workout Log

Post by Adski »

21/12/21

Sandbag Shouldering
3x4

FSQ
85kg 3x3

OHP
57kg 3x3

WPU
27kg 3x3

Hamstring Slider Device
65kg 3x3

Note: minimal sleep, good session though! Everything felt really good today.

Adski
Posts: 2109
Joined: Sun Aug 28, 2016 9:06 pm

Workout Log

Post by Adski »

22/12/21

60 seconds Jump Rope (sprint in place)
10 MB Slams
10 Push Ups
Rest 30-60 seconds
x6

Note: good short sharp session, I’ll look to include the jump rope at least once per week from now on, it’s a lot of fun.

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