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.
Workout Log
Workout Log
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.
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.
Workout Log
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.
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.
Workout Log
16/12/21
Rest Day
Note: also a beach day!
Rest Day
Note: also a beach day!
Workout Log
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.
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.
Workout Log
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.
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.
Workout Log
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.
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.
Workout Log
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.
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.
Workout Log
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.
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.