9/6/22
5 mins Freestyle Jump Rope
1 min Shadow Box
4 mins Freestyle Jump Rope
2 mins Shadow Box
3 mins Freestyle Jump Rope
3 mins Shadow Box
2 mins Freestyle Jump Rope
4 min Shadow Box
1 min Sprint in Place
5 mins Shadow box
Note: another gem from Ross’s Jump Rope book. Kept a fairly fast pace throughout, fast combinations, and the shorter the jump rope interval the faster I went throughout the given time. Good fun session.
Workout Log
Workout Log
10/6/22
TBDL
155kg 3x4
BP
75kg 3x6
Ramp Rollouts
3rd notch 3x5
TBDL
155kg 3x4
BP
75kg 3x6
Ramp Rollouts
3rd notch 3x5
Workout Log
11/6/22
Skate
A couple of hours
Note: so good to get out today!
Skate
A couple of hours
Note: so good to get out today!
Workout Log
12/6/22
Rest Day
Note: no more TBDL before skate day lol. Hips and back hasn’t recovered as well as it should. I’m going to run fighter after I finish this block, I just feel a little more stiff in the hips after jump rope/boxing work then I’d like. The other option is to run bb after this block then run Hybrid/Conditioning emphasis. Family time, Magnesium bath and UFC on the cards for today.
Rest Day
Note: no more TBDL before skate day lol. Hips and back hasn’t recovered as well as it should. I’m going to run fighter after I finish this block, I just feel a little more stiff in the hips after jump rope/boxing work then I’d like. The other option is to run bb after this block then run Hybrid/Conditioning emphasis. Family time, Magnesium bath and UFC on the cards for today.
Workout Log
13/6/22
Forced Rest Day
Note: getting a bit unlucky with the colds lately, I noticed it yesterday, it’s not a full blown one, just really tired, feel a bit stiff and a little worn out really. Hopefully good to move around by tomorrow. I won’t play catch up with todays session. Am heavily considering dropping the DL and running fighter for the next block, and adding a sandbag lift and some swing work for the posterior chain. I feel this will let me move better boxing and skating wise. So basically Hybrid with a conditioning emphasis.
If I went this way it would look like
Box/jump rope work
MS
HIC - probably hill sprints
Off or LSS
MS
Skate
And the OP option looks more like
MS
Box/jump rope
MS
HIC
MS
Skate.
Then lastly is the option of making one of the new op templates integrate with OP/IA allowing for flex days.
Am keen to give fighter a run and see if I notice any major body adjustments movement wise.
Forced Rest Day
Note: getting a bit unlucky with the colds lately, I noticed it yesterday, it’s not a full blown one, just really tired, feel a bit stiff and a little worn out really. Hopefully good to move around by tomorrow. I won’t play catch up with todays session. Am heavily considering dropping the DL and running fighter for the next block, and adding a sandbag lift and some swing work for the posterior chain. I feel this will let me move better boxing and skating wise. So basically Hybrid with a conditioning emphasis.
If I went this way it would look like
Box/jump rope work
MS
HIC - probably hill sprints
Off or LSS
MS
Skate
And the OP option looks more like
MS
Box/jump rope
MS
HIC
MS
Skate.
Then lastly is the option of making one of the new op templates integrate with OP/IA allowing for flex days.
Am keen to give fighter a run and see if I notice any major body adjustments movement wise.
Workout Log
14/6/22
Reflex ball for a few minutes
Warm up then
Freestyle Jump Rope
5x3 min rounds
Note: brisk pace throughout, working through a whole range of turning styles, sprinting in place for the last 30 seconds of each round.
Reflex ball for a few minutes
Warm up then
Freestyle Jump Rope
5x3 min rounds
Note: brisk pace throughout, working through a whole range of turning styles, sprinting in place for the last 30 seconds of each round.
Workout Log
15/6/22
HBBSQ
90kg 3x3
BP
60kg 3x3
Ramp Rollouts
2nd notch 3x3
WPU
25kg 3x3
Note: erectors feeling a little bound up so I backed off from the DL today. Other thoughts are that OP DUP could be run without the DL, and perhaps a sandbag lift put there in its place and then other posterior chain work covered through conditioning, as mentioned on a few occasions in the TB books. Good session today, everything felt strong today which was nice, feeling much more recovered from whatever it was that I had over the last 5-6 days.
HBBSQ
90kg 3x3
BP
60kg 3x3
Ramp Rollouts
2nd notch 3x3
WPU
25kg 3x3
Note: erectors feeling a little bound up so I backed off from the DL today. Other thoughts are that OP DUP could be run without the DL, and perhaps a sandbag lift put there in its place and then other posterior chain work covered through conditioning, as mentioned on a few occasions in the TB books. Good session today, everything felt strong today which was nice, feeling much more recovered from whatever it was that I had over the last 5-6 days.
Workout Log
16/6/22
LSS Run
35 mins
Note: nasal breathing the whole way, good evening run.
LSS Run
35 mins
Note: nasal breathing the whole way, good evening run.
Workout Log
17/6/22
Forced Rest Day
Note: whatever this on again off again head cold/fatigue inducing thing I’ve had over the last week or so is, it’s getting just a little annoying lol.
Jumped in a sauna today to try and burn it out lol.
Forced Rest Day
Note: whatever this on again off again head cold/fatigue inducing thing I’ve had over the last week or so is, it’s getting just a little annoying lol.
Jumped in a sauna today to try and burn it out lol.
Workout Log
18/6/22
Sandbag Shouldering
3x2 per side
BP
80kg 3x4
Ramp Rollouts
2nd notch 3x3
DB Farmers Carry
35kg DBs 3 sets until just short of hand failure
Note: hips and hammies were a little bound up yesterday, did a whole lot of mobility work which seems to have resolved it, but I replaced the TBDL with the sandbag just in case. Everything else wasn’t too bad, this is the end of the DUP block, I think a switch to fighter is on the cards next, will think it over during the deload week.
Sandbag Shouldering
3x2 per side
BP
80kg 3x4
Ramp Rollouts
2nd notch 3x3
DB Farmers Carry
35kg DBs 3 sets until just short of hand failure
Note: hips and hammies were a little bound up yesterday, did a whole lot of mobility work which seems to have resolved it, but I replaced the TBDL with the sandbag just in case. Everything else wasn’t too bad, this is the end of the DUP block, I think a switch to fighter is on the cards next, will think it over during the deload week.