Workout Log

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

Workout Log

Post by Adski »

12/1/22

Rest Day

Note: taking the easy week as just that, plus, it feels kinda needed.

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

Workout Log

Post by Adski »

13/1/22

Rest Day

Note: have had a slight issue with my low back, hips and erectors not recovering fully, so I’ll back off of training for the rest of this week. I’ll do some lighter things as well as mobility for blood flow etc.

I’ll either stick with fighter or move to OP/IA modified. Not a bad block, have had a few things on which probably contributed to the lower back etc.

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

Workout Log

Post by Adski »

14/1/22

Skate

About two hours

Note: fun to get out. Back is recovering still, but is feeling better each day. I keep getting urges to do more strength work based on II and NG, I may just have to write up a plan and go from there. The only issue I have is I’m very used to TB, and try not to stray too far off, perhaps a unilateral/bodyweight cluster could work using fighter or op/ia. Am keen on some one arm benching, lying rows, snatches, and sandbag work etc. Will have to have a think about it over the next couple of days.

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

Workout Log

Post by Adski »

15/1/22

Rest Day

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

Workout Log

Post by Adski »

16/1/22

Skate

Just under a couple of hours.

Note: good fun session this morning. Planning out my next block now, I’m thinking I might just make a small adjustment, switch front for back squats, bench press instead of OHP and WPU can stay but I will add in some row variations as an accessory as well as bring in GHRs once a week. Might add in some other core movements besides just working with rollouts as well.

Edit: random thought… could be an ideal time to try infinite intensity with the two strength day a week sample template….

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

Workout Log

Post by Adski »

17/1/22

BSQ
80kg 3x5

BP
70kg 3x5

WPU
10kg 3x5

OA DB BOR
35kg 3x5 p/s

Note: not a bad start to the new block at all.

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

Workout Log

Post by Adski »

18/1/22

Rest Day

Note: was feeling really off and had a few other things going on today.

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

Workout Log

Post by Adski »

19/1/22

KOTG Zero


Shadow box
3x3 min rounds

Heavy bag
3x3 min rds

Freestyle Jump Rope
1x3 2x2 min rds

PM

Kneeling Rollouts
1x15

Ramp Rollouts
5th notch 4x5

Note: feeling better today however did have to get tested today, so we’ll see which way that goes.

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

Workout Log

Post by Adski »

20/1/22

BSQ
80kg 3x5

BP
70kg 3x5

WPU
10kg 3x5

Lying OA Rope Row
3x5 p/s

GHR
3x1

Note: everything felt pretty good, I intend to bring the GHR back slowly. Not a bad day. Results negative for the spicy cough, the show goes on.

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

Workout Log

Post by Adski »

21/1/22

BOO 2

10 burpees
800m run

5 burpees
400m run

Rest 3 mins

Repeat
x3

5.29/5.29/5.32

Throughout the day

KOTG Zero

Note: I’ll make a note not to do GHRs before hard running lol. Used the sled for the KOTG warmup today, really liked the feel of it. Otherwise, BOO 2 went well, was a nice rainy morning for it. If the weather allows it I might skate tomorrow or do light work on the bag. Am enjoying being back on fighter.

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