5/2/22
Speedbag
4x3 min rds
Wrecking Ball
4x3 min rounds
Reflex Ball
2x3 min rounds
Note: did have other things planned to include however, recovery wasn’t so great due to lack of sleep. Not a bad session though.
Workout Log
Workout Log
6/2/22
Rest Day
Note: Hamstrings are still feeling apex a bit, which is unusual, normally I’m good to go the next day, I’ll put this down to bringing GHRs back. I may have to let swings go for a bit while I’m building up the GHR.
Rest Day
Note: Hamstrings are still feeling apex a bit, which is unusual, normally I’m good to go the next day, I’ll put this down to bringing GHRs back. I may have to let swings go for a bit while I’m building up the GHR.
Workout Log
7/2/22
Rest Day
Note: lower back was still not fully recovered so I took an extra day, did a few tests, it looks like my back is just a bit tired from a lot of the heavier work. I may be forced to switch to some one legged work for a bit. We’ll see.
Rest Day
Note: lower back was still not fully recovered so I took an extra day, did a few tests, it looks like my back is just a bit tired from a lot of the heavier work. I may be forced to switch to some one legged work for a bit. We’ll see.
Workout Log
8/2/22
Sandbag Shouldering
3x3 p/s
BSSQ
50kg 3x3 p/s
BP
85kg 3x3
WPU
27kg
3x3
PM
Kneeling Rollouts
1x15
Ramp Rollouts
4th notch 3x5
Note: back felt a bit better today, single leg might be the answer for now.
Sandbag Shouldering
3x3 p/s
BSSQ
50kg 3x3 p/s
BP
85kg 3x3
WPU
27kg
3x3
PM
Kneeling Rollouts
1x15
Ramp Rollouts
4th notch 3x5
Note: back felt a bit better today, single leg might be the answer for now.
Workout Log
9/2/22
Freestyle Jump Rope
20 mins
Heavy Bag Resets
90 seconds on
3 mins off
x5
Note: jump rope felt good, might keep a bit of dedicated rope work in the mix now.
Freestyle Jump Rope
20 mins
Heavy Bag Resets
90 seconds on
3 mins off
x5
Note: jump rope felt good, might keep a bit of dedicated rope work in the mix now.
Workout Log
10/2/22
Rest Day
Note: back and hamstrings are feeling a lot better, I’ll keep the single leg work in for now and make a couple of other adjustments.
Rest Day
Note: back and hamstrings are feeling a lot better, I’ll keep the single leg work in for now and make a couple of other adjustments.
Workout Log
11/2/22
Side on Sandbag Loading
3x3 p/s
BSSQ
50kg 3x3 p/s
BP
85kg 3x3
WPU
27kg 3x3
Banded Pull Ups
3x5
DB Farmers Carry
35kg db’s 3 sets
Note: body is feeling much better now. BSSQ felt great, probably a bit conservative with the weight, still enjoyable though.
Side on Sandbag Loading
3x3 p/s
BSSQ
50kg 3x3 p/s
BP
85kg 3x3
WPU
27kg 3x3
Banded Pull Ups
3x5
DB Farmers Carry
35kg db’s 3 sets
Note: body is feeling much better now. BSSQ felt great, probably a bit conservative with the weight, still enjoyable though.
Workout Log
12/2/22
Speedbag
10 mins
Kneeling Rollouts
1x15
Ramp Rollouts
4th notch 3x3
Disarmed
10 Burpees
2 mins heavy bag (fast combinations)
Rest 1min
x5
Banded Neck Raises
All directions 3x10
Wrist Roller
15kg 2x5 each way 1x5 reverse and 1x10 regular for the third set
Note: was feeling a bit off yesterday but still managed to put a good session in thankfully. Bit of a long week. Everything felt good once I got rolling.
Speedbag
10 mins
Kneeling Rollouts
1x15
Ramp Rollouts
4th notch 3x3
Disarmed
10 Burpees
2 mins heavy bag (fast combinations)
Rest 1min
x5
Banded Neck Raises
All directions 3x10
Wrist Roller
15kg 2x5 each way 1x5 reverse and 1x10 regular for the third set
Note: was feeling a bit off yesterday but still managed to put a good session in thankfully. Bit of a long week. Everything felt good once I got rolling.
Workout Log
14/2/22
Sandbag Zercher Walking Lunges
Moderate bag 3x5 p/s
BP
70kg 3x5
WPU
10kg 3x5
PM
Neck Raises
20kg 1x5 2x8
Note: I must have twisted my knee in my sleep the night before as it was aching a bit when I woke up this morning, lunges were fine to work with, I used them a bit in the recovery process last time and they helped a lot. I did do some Zercher squats, no pain there. Later in the evening I did a lot of Mobility work, quads and adductors definitely needed the attention. Woke up today (15/2) feeling much better. Don’t know what it is lately, had a virus, then the hip/low back issue, then the knee right after lol. Anyway, I’ll do some unilateral work with the lower body for now, and will probably move back to working with front squats at some point.
Sandbag Zercher Walking Lunges
Moderate bag 3x5 p/s
BP
70kg 3x5
WPU
10kg 3x5
PM
Neck Raises
20kg 1x5 2x8
Note: I must have twisted my knee in my sleep the night before as it was aching a bit when I woke up this morning, lunges were fine to work with, I used them a bit in the recovery process last time and they helped a lot. I did do some Zercher squats, no pain there. Later in the evening I did a lot of Mobility work, quads and adductors definitely needed the attention. Woke up today (15/2) feeling much better. Don’t know what it is lately, had a virus, then the hip/low back issue, then the knee right after lol. Anyway, I’ll do some unilateral work with the lower body for now, and will probably move back to working with front squats at some point.