Workout Log

Adski · Post by **Adski** » Wed Apr 27, 2022 8:18 pm

28/4/22

Rest Day

Adski · Post by **Adski** » Sat Apr 30, 2022 3:04 am

29/4/22

1x3 min freestyle jump rope
2x2 min freestyle Jump Rope
3x1 min freestyle Jump Rope
4x30 second double under or sprint in place (alternate each round)

Note: as Toretto would say I’m going for, “one last ride” with OP/IA. I’m expecting that by the time it’s processed printed shipped etc it will probably be the end of May. So by the time i finish this block, hopefully the book will be here and I may run one of the templates in there, if it looks like it suits. Otherwise, much like the fast and furious franchise, op/ia will continue on.

Adski · Post by **Adski** » Sat Apr 30, 2022 3:09 am

30/4/22

HBBSQ
75kg 4x5

Dips
25kg 4x5

Sandbag Rotational Loading to Platform
Medium bag 4x4 p/s

Ramp Rollouts
4th notch 4x5

WPU
12kg 4x5

Fat Grip Farmers Carry
25kg DBs 3 sets to just short of hand failure

Note: good mid morning session, everything felt pretty good across the board. Squats and WPU got a slight forced progression. Rollouts are starting to feel solid on the 4th notch, should be on track to move on the third for sets of five within the next two months. Sandbag rotation work feels cleaner now, pretty happy with the start of the block.

Adski · Post by **Adski** » Mon May 02, 2022 11:06 am

1/5/22

Rest Day

Note: kind of, was running around non stop today lol.

Adski · Post by **Adski** » Mon May 02, 2022 11:08 am

2/5/22

Airbike Power Intervals
2 mins on
4 mins coast
x5

44/42/42/40/39

Note: tried so hard to get 40 Cals on that last one. Good session, quads new about it afterwards as per usual.

Adski · Post by **Adski** » Tue May 03, 2022 8:24 pm

3/5/22

HBBSQ
75kg 3x5

Dips
25kg 3x5

WPU
12kg 3x5

PM

Kneeling Rollouts
1x15

Ramp Rollouts
4th notch 3x5

Note: kept the volume low, was up early and short on time, bare minimums worked well.

Adski · Post by **Adski** » Wed May 04, 2022 7:43 am

4/5/22

Freestyle Jump Rope
45 seconds rhythm, footwork, coordination
15 seconds fast pace (alternating each 15 second block with fast criss cross, criss cross double unders, sprint in place, double unders)

Note: getting the legs back slowly but surely for the jump rope. Good fun session today.

Adski · Post by **Adski** » Fri May 06, 2022 7:50 am

5/5/22

Rest Day

Note: mobility work, table tennis today.

Adski · Post by **Adski** » Fri May 06, 2022 7:52 am

6/5/22

TBDL 145kg 3x5

Dips
25kg 3x5

PM

Kneeling Rollouts
1x15

Ramp Rollouts
4th notch 1x5 2x5x2 second holds

Note: not a bad day for training at all. Had some more ping pong in there as well.

Adski · Post by **Adski** » Sat May 07, 2022 4:49 am

7/5/22

Apex Airbike
30 seconds on
10 T Handle Swings 27.5kg
60 seconds coast
Repeat
x10

Note: Quick one while the little one sleeps. I swear the Airbike feels harder than running hills some days haha. Good session, Greek frappe was well earned.