2/1/22
KOT Zero
Then
Day at the beach
Note: if it wasn’t for the beach birthday outing, boxing would have been on the cards. Was a good day out.
Workout Log
Workout Log
4/1/22
KOT Zero
Then
FSQ
75kg 3x5
OHP
50kg 1x5
55kg 1x5 (my son put plates on without me realizing lol)
50kg 1x5
WPU
15kg 3x5
Neck Raises
15kg 3x10
Sandbag Carry
10 mins (bear hug)
Note: that OHP caught me off guard lol, thought I was just having a hard day, didn’t realize my oldest was being clever.
Everything else felt fine today. The KOT stuff is going ok, I think I’ll just incorporate it between sets with my regular MS work as it’s not overly taxing, this will save time as well.
Good session in the warmer weather.
KOT Zero
Then
FSQ
75kg 3x5
OHP
50kg 1x5
55kg 1x5 (my son put plates on without me realizing lol)
50kg 1x5
WPU
15kg 3x5
Neck Raises
15kg 3x10
Sandbag Carry
10 mins (bear hug)
Note: that OHP caught me off guard lol, thought I was just having a hard day, didn’t realize my oldest was being clever.
Everything else felt fine today. The KOT stuff is going ok, I think I’ll just incorporate it between sets with my regular MS work as it’s not overly taxing, this will save time as well.
Good session in the warmer weather.
Workout Log
5/1/22
Power Intervals
Airbike
2 mins on
4 mins coast
x5
Note: always an eventful session lol.
Power Intervals
Airbike
2 mins on
4 mins coast
x5
Note: always an eventful session lol.
Workout Log
6/1/22
KOT Zero
Later that morning
Juggling/Reflex ball
10 mins
Wrecking Ball
5x3 min rds
Freestyle Jump Rope
3x3 min rds
Kneeling Rollouts
1x15
Ramp Rollouts
5th notch 3x5
Note: first couple of rounds worked on the jab, then combinations moving in to outside. Movement is feeling better all around, jump rope skills are getting back to where they were which is nice. Fun session.
KOT Zero
Later that morning
Juggling/Reflex ball
10 mins
Wrecking Ball
5x3 min rds
Freestyle Jump Rope
3x3 min rds
Kneeling Rollouts
1x15
Ramp Rollouts
5th notch 3x5
Note: first couple of rounds worked on the jab, then combinations moving in to outside. Movement is feeling better all around, jump rope skills are getting back to where they were which is nice. Fun session.
Workout Log
7/1/22
Rest Day
Note: a bit of a forced rest day today. Couldn’t sleep until 0300 with the little one deciding he wanted to party. Then a few life things going on at the same time. It’s all happening today lol.
Rest Day
Note: a bit of a forced rest day today. Couldn’t sleep until 0300 with the little one deciding he wanted to party. Then a few life things going on at the same time. It’s all happening today lol.
Workout Log
8/1/22
KOTG zero
Then
FSQ
85kg 5x5
OHP
50kg 5x5
WPU
15kg 5x5
Note: surprisingly good session despite still feeling fatigued from the last couple of days.
KOTG zero
Then
FSQ
85kg 5x5
OHP
50kg 5x5
WPU
15kg 5x5
Note: surprisingly good session despite still feeling fatigued from the last couple of days.
Workout Log
9/1/22
Apex Hills
Hill Sprint 30-33 seconds
10 T handle swings 32.5kg
Jog down
Repeat
x10
PM
Thick Pinch Block Lifts
22.5kg 4x3 p/s last set held until just short of hand failure
Banded Neck Raises (all sides)
3x8
Note: Sunday funday.
Apex Hills
Hill Sprint 30-33 seconds
10 T handle swings 32.5kg
Jog down
Repeat
x10
PM
Thick Pinch Block Lifts
22.5kg 4x3 p/s last set held until just short of hand failure
Banded Neck Raises (all sides)
3x8
Note: Sunday funday.
Workout Log
11/1/22
KOTG Zero
Then
FSQ
85kg 3x3
OHP
57kg 3x3
WPU
27kg 3x3
Note: moved well despite still some lingering fatigue. WPU was a little sticky on the last set/rep but still got it in.
KOTG Zero
Then
FSQ
85kg 3x3
OHP
57kg 3x3
WPU
27kg 3x3
Note: moved well despite still some lingering fatigue. WPU was a little sticky on the last set/rep but still got it in.