21/3/22
FSQ
80kg 3x3
Dips
40kg 3x3
WPU
22kg 3x3
Note: good session all around, felt better, just a bit of fatigue hanging around from the cold.
Workout Log
Re: Workout Log
Yeah.. I picked up some sore throat from kids.. Ended up with weak foggy weekend.. Hope you recover soon!
"Man is what he reads." - Joseph Brodsky
Re: Workout Log
Workout Log
22/3/22
Apex Hills
Hill Sprint
10 T Handle Swings 30kg
Jog down
Repeat
x8
29/30/29/30/30/31/30/29 seconds
PM
Kneeling Rollouts
1x15
Ramp Rollouts
5th notch 3x5 (5 second hold at the end of the last rep/set)
Note: kept it in single digits with apex, unsure on how the lungs and low back would be, so I kept the volume lower than usual. A little tightness in the back I noticed later today but nothing serious. I’m going to adjust my hinge on the swing, pretty confident I have a bit of room to move and load the hamstrings a little more, I’ll film it to be sure, as there is always the possibility of overthinking what’s going on, it could just be left over from the little tweak I had a while back, I mean, there’s been no issues with deadlifting or sandbag shouldering.
Apex Hills
Hill Sprint
10 T Handle Swings 30kg
Jog down
Repeat
x8
29/30/29/30/30/31/30/29 seconds
PM
Kneeling Rollouts
1x15
Ramp Rollouts
5th notch 3x5 (5 second hold at the end of the last rep/set)
Note: kept it in single digits with apex, unsure on how the lungs and low back would be, so I kept the volume lower than usual. A little tightness in the back I noticed later today but nothing serious. I’m going to adjust my hinge on the swing, pretty confident I have a bit of room to move and load the hamstrings a little more, I’ll film it to be sure, as there is always the possibility of overthinking what’s going on, it could just be left over from the little tweak I had a while back, I mean, there’s been no issues with deadlifting or sandbag shouldering.
Workout Log
23/3/22
Rest Day
Note: just being cautious recovery wise, back doesn’t feel too bad (I do feel I can hinge more with swings in future, I’ll start lighter next apex and go from there) cold is fading away, just trying not to push it.
Will do mobility work and Romwod throughout the day.
Rest Day
Note: just being cautious recovery wise, back doesn’t feel too bad (I do feel I can hinge more with swings in future, I’ll start lighter next apex and go from there) cold is fading away, just trying not to push it.
Will do mobility work and Romwod throughout the day.
Workout Log
24/3/22
FSQ
80kg 4x3
Dips
40kg 4x3
WPU
22.5kg 3x3
PM
Banded Pull Ups
Orange and Red band combined 2x5
Black Band 1x4
Note: feeling pretty good, recovering better, good session today.
FSQ
80kg 4x3
Dips
40kg 4x3
WPU
22.5kg 3x3
PM
Banded Pull Ups
Orange and Red band combined 2x5
Black Band 1x4
Note: feeling pretty good, recovering better, good session today.
Workout Log
25/3/22
Freestyle Jump Rope
5x2 min rds
Wrecking Ball
4x3 min rds
Speedbag
3x3 min rds
Note: not a bad afternoon session. Might do 2 jump rope sessions a week next block and really dial the rope work in. Something like on one day, longer times rounds, the other, addd it in as a short finisher to an existing session or more of a conditioning piece, like GPP 4 from II.
Freestyle Jump Rope
5x2 min rds
Wrecking Ball
4x3 min rds
Speedbag
3x3 min rds
Note: not a bad afternoon session. Might do 2 jump rope sessions a week next block and really dial the rope work in. Something like on one day, longer times rounds, the other, addd it in as a short finisher to an existing session or more of a conditioning piece, like GPP 4 from II.
Workout Log
26/3/22
Rest Day
Note: early start doing up a brisket for family and friends. Was a very good day.
Rest Day
Note: early start doing up a brisket for family and friends. Was a very good day.
Workout Log
27/3/22
TBDL
167kg 3x3
Sandbag Shouldering
Heavy bag 3x3 p/s
GHR
Yellow band 3x3
Ramp Rollouts
4th notch 4x3x3 second pauses
Note: not a bad way to finish the block. Deadlift felt good, my heavy sandbag felt light, yellow band was great to use on the GHR, can definitely feel the progression already, and the rollouts felt solid too. Will have the next week off, will do a couple of light sessions, other than that it will be a lot of restorative work, coming back nice and fresh for the next block.
TBDL
167kg 3x3
Sandbag Shouldering
Heavy bag 3x3 p/s
GHR
Yellow band 3x3
Ramp Rollouts
4th notch 4x3x3 second pauses
Note: not a bad way to finish the block. Deadlift felt good, my heavy sandbag felt light, yellow band was great to use on the GHR, can definitely feel the progression already, and the rollouts felt solid too. Will have the next week off, will do a couple of light sessions, other than that it will be a lot of restorative work, coming back nice and fresh for the next block.