20/9/22
SE
Push Ups
KB Goblet Squats 16kg
Lying Back Extensions
Lying Ring Rows
Sit Ups (unsupported)
2x50
No rest between exercises
Note: Good finish to the SE work for the BB Block. Sauna later today. Recovery/Rest day tomorrow.
Workout Log
Workout Log
21/9/22
Recovery/Rest Day
Note: mobility work and sauna today
Recovery/Rest Day
Note: mobility work and sauna today
Workout Log
22/9/22
LSS Run
50 mins
Average HR 142bpm
Max HR 151bpm
Average pace 7:56min/km
Note: started a little quick at the start which brought my average pace down, legs felt good throughout the whole run. Last session of week 5 bb all done.
LSS Run
50 mins
Average HR 142bpm
Max HR 151bpm
Average pace 7:56min/km
Note: started a little quick at the start which brought my average pace down, legs felt good throughout the whole run. Last session of week 5 bb all done.
Workout Log
23/9/22
Rest Day
Note: sauna/mobility/Romwod combo today. Good end to week 5 of bb.
Rest Day
Note: sauna/mobility/Romwod combo today. Good end to week 5 of bb.
Workout Log
24/9/22
FSQ
75kg 4x5
WD
30kg 4x5
WPU
12kg 4x5
GHR
1x3
Later in the afternoon
Ramp Rollouts
4th notch 3x5
Note: felt pretty good all around, no drop offs at all strength wise with the 3 main lifts, GHR and Rollouts I did notice a bit of rust but I’ll bounce back from that. With rollouts I’m going to do one session on the 4th and the other on the 5th notch, with maybe an accessory or two. Or one rollout session and one varied core session, just to avoid overdoing it.
Not a bad start to week 6 bb.
FSQ
75kg 4x5
WD
30kg 4x5
WPU
12kg 4x5
GHR
1x3
Later in the afternoon
Ramp Rollouts
4th notch 3x5
Note: felt pretty good all around, no drop offs at all strength wise with the 3 main lifts, GHR and Rollouts I did notice a bit of rust but I’ll bounce back from that. With rollouts I’m going to do one session on the 4th and the other on the 5th notch, with maybe an accessory or two. Or one rollout session and one varied core session, just to avoid overdoing it.
Not a bad start to week 6 bb.
Workout Log
25/9/22
Skate
P Rail
About an hour
Then
Heavy Bag Resets (Wrecking Ball)
2 mins on
2 mins rest
x8
Note: finding ways to get skating back in slowly but surely. Good fun hitting the wrecking ball as well. I’ll probably to BOO for the next HIC on day 5.
Skate
P Rail
About an hour
Then
Heavy Bag Resets (Wrecking Ball)
2 mins on
2 mins rest
x8
Note: finding ways to get skating back in slowly but surely. Good fun hitting the wrecking ball as well. I’ll probably to BOO for the next HIC on day 5.
Workout Log
26/9/22
Rest/Recovery Day
Note: a few games of table tennis along with mobility work later on. Am a bit tender in the upper back and shoulders after bringing back the MS work and HIC lol. All good though.
Rest/Recovery Day
Note: a few games of table tennis along with mobility work later on. Am a bit tender in the upper back and shoulders after bringing back the MS work and HIC lol. All good though.
Workout Log
27/9/22
FSQ
75kg 4x5
WD
30kg 4x5
WPU
12kg 3x5
Band Resisted PU
R/Y Band 1x5
Note: no extras due to sleep dep and a bit of a long day all around. Still moved really well across the board. Good session.
FSQ
75kg 4x5
WD
30kg 4x5
WPU
12kg 3x5
Band Resisted PU
R/Y Band 1x5
Note: no extras due to sleep dep and a bit of a long day all around. Still moved really well across the board. Good session.
Workout Log
28/9/22
BOO
30 KB Swings 24kg
800m run
Rest 3 mins
x5
4.01
3.56
3.58
4.02
3.57
Note: actually felt pretty good throughout, the swings and the headwind definitely slowed me down a touch but the hamstrings didn’t feel overly fried at the end, breathing and legs recovered fairly well between intervals. Finishing up with sauna and ice bath today.
Edit: 4.05 4.02 4.05 4.05 4.03 run times from last years BB BOO Run. Pretty happy considering I’m a year older and definitely have had a lot more stressors over this last year. I’ll take the positives anywhere I can get them. Definitely grateful that I can still train and somehow train well.
BOO
30 KB Swings 24kg
800m run
Rest 3 mins
x5
4.01
3.56
3.58
4.02
3.57
Note: actually felt pretty good throughout, the swings and the headwind definitely slowed me down a touch but the hamstrings didn’t feel overly fried at the end, breathing and legs recovered fairly well between intervals. Finishing up with sauna and ice bath today.
Edit: 4.05 4.02 4.05 4.05 4.03 run times from last years BB BOO Run. Pretty happy considering I’m a year older and definitely have had a lot more stressors over this last year. I’ll take the positives anywhere I can get them. Definitely grateful that I can still train and somehow train well.
Workout Log
29/9/22
LSS Spin Bike
32 mins
Average HR 130bpm
Max HR 141bpm
Note: plus a few games of table tennis today.
LSS Spin Bike
32 mins
Average HR 130bpm
Max HR 141bpm
Note: plus a few games of table tennis today.