11/3/22
FSQ
75kg 3x5
Sandbag Rotational Loading (sideways cradle pickup)
Medium bag 3x3 each way alternating
Dips
32kg 3x5
WPU
15kg 3x5
Note: Good session, that position with the bag was more challenging than I thought, still fun though.
Workout Log
Workout Log
12/3/22
Skate
A couple of hours
Ledge and p rail fun today
Note: felt pretty good, next session I’ll get back on to the quarters, just to keep things fun.
Skate
A couple of hours
Ledge and p rail fun today
Note: felt pretty good, next session I’ll get back on to the quarters, just to keep things fun.
Workout Log
13/3/22
Rest Day
Note: family day, will still do mobility work, lawns definitely need to be done after all the rain in recent weeks lol.
Rest Day
Note: family day, will still do mobility work, lawns definitely need to be done after all the rain in recent weeks lol.
Workout Log
14/3/22
FSQ
75kg 4x5
Dips
32.5kg 3x5
WPU
15kg 3x5
PM
Kneeling Rollouts
1x15
Ramp Rollouts
5th notch 4x5
Band Good Mornings
3x20
Note:squats were feeling good so I added the extra set, everything else moved well, a little tired due to a waking little one so I kept the rest to minimums, back is doing really well, still being a bit cautious and maintaining the mobility routine.
FSQ
75kg 4x5
Dips
32.5kg 3x5
WPU
15kg 3x5
PM
Kneeling Rollouts
1x15
Ramp Rollouts
5th notch 4x5
Band Good Mornings
3x20
Note:squats were feeling good so I added the extra set, everything else moved well, a little tired due to a waking little one so I kept the rest to minimums, back is doing really well, still being a bit cautious and maintaining the mobility routine.
Workout Log
15/3/22
Hill Sprints
Sprint
Jog back down
Repeat
x6
41/44/41/42/41/42 seconds
Note: I started slower on the second one, made sure I rectified that for the rest lol. Back is definitely getting better, legs were feeling a little heavy but I’ll put that in the squats and banded good mornings from yesterday. Still keeping up with the mobility routine. Did a hip routine from mobility MVMNT in the evening. Felt great after. Not a bad day at all.
Hill Sprints
Sprint
Jog back down
Repeat
x6
41/44/41/42/41/42 seconds
Note: I started slower on the second one, made sure I rectified that for the rest lol. Back is definitely getting better, legs were feeling a little heavy but I’ll put that in the squats and banded good mornings from yesterday. Still keeping up with the mobility routine. Did a hip routine from mobility MVMNT in the evening. Felt great after. Not a bad day at all.
Workout Log
16/3/22
Shadow boxing
2x3 min rounds
Heavy Bag
2x3 min rounds
Disarmed
10 Burpees
2 mins heavy bag
Rest 1 min
x5
Thick Pinch Block Lifts
20kg 3x3 p/s
Note: legs a little stiff after yesterdays hill sprints, I may look to take a 2 day on 1 off approach or something like MS
Hill Sprints
Off
Boxing work
DL day
when it lines up to the second MS session of the training week just to allow for adequate recovery. I will take rest day tomorrow before my 80% DL day Friday.
Shadow boxing
2x3 min rounds
Heavy Bag
2x3 min rounds
Disarmed
10 Burpees
2 mins heavy bag
Rest 1 min
x5
Thick Pinch Block Lifts
20kg 3x3 p/s
Note: legs a little stiff after yesterdays hill sprints, I may look to take a 2 day on 1 off approach or something like MS
Hill Sprints
Off
Boxing work
DL day
when it lines up to the second MS session of the training week just to allow for adequate recovery. I will take rest day tomorrow before my 80% DL day Friday.
Workout Log
18/3/22
TBDL
152kg 3x5
Sandbag Shouldering
Heavy bag 3x3 p/s
GHR
Orange Band 2x3
Red Band 1x5
Ramp Rollouts
4th notch 3x5
Fat Grip Farmers Carry
27.5kg DBs 3 sets until just short of failure then take the grips off and keep walking until just short of failure again.
Note: Everything felt pretty good today. Am liking the banded work to really dial in the control on the GHRs. Not a bad evening session at all.
TBDL
152kg 3x5
Sandbag Shouldering
Heavy bag 3x3 p/s
GHR
Orange Band 2x3
Red Band 1x5
Ramp Rollouts
4th notch 3x5
Fat Grip Farmers Carry
27.5kg DBs 3 sets until just short of failure then take the grips off and keep walking until just short of failure again.
Note: Everything felt pretty good today. Am liking the banded work to really dial in the control on the GHRs. Not a bad evening session at all.
Workout Log
19/3/22
Rest Day
Note: recovered well from yesterday’s session, have a lot on today though, will skate tomorrow if the weather clears up. A boxing session will fit in if it keeps raining.
Rest Day
Note: recovered well from yesterday’s session, have a lot on today though, will skate tomorrow if the weather clears up. A boxing session will fit in if it keeps raining.
Workout Log
20/3/22
Rest Day
Note: much needed, picked up another cold, had been carrying it since Thursday but was pretty wiped today.
Rest Day
Note: much needed, picked up another cold, had been carrying it since Thursday but was pretty wiped today.