16/10/22
Rest Day
Note: family time and chill today
Workout Log
Workout Log
17/10/22
Rest Day
Note: a little table tennis, Romwod and mobility work today. I know Romwod is called pliability now, still getting used to the name change lol.
Rest Day
Note: a little table tennis, Romwod and mobility work today. I know Romwod is called pliability now, still getting used to the name change lol.
Workout Log
18/10/22
Rest Day
Note: have had a cold the last few days, thought it was allergies, seems to be not too bad, thankfully am on a deload lol. Sauna and pliability later today.
Rest Day
Note: have had a cold the last few days, thought it was allergies, seems to be not too bad, thankfully am on a deload lol. Sauna and pliability later today.
Workout Log
19/10/22
Rest Day: feeling ready to start the next block, a couple more days to go.
Rest Day: feeling ready to start the next block, a couple more days to go.
Workout Log
20/10/22
Rest Day
Note: End deload. OP DUP is on for tomorrow.
Cluster
FSQ
WD
WPU
TBDL
Assistant Exercises (not limited to, in place of speed lifts)
Clap Push Ups
T Handle Swings
DB Snatches
Band Resisted PU
Various Sandbag Lifts
Hamstring Slider Device
GHR
Core, neck and grip will be included.
Conditioning will involve a boxing session, 1-2 HICs, preferably one of them being a hill session, the other an Airbike session, LSS will be on once every other week.
Skating will be back in the mix where possible.
This could turn into a weekly set up like OP/IA, depending on work/life schedule.
Looking forward to getting started.
Rest Day
Note: End deload. OP DUP is on for tomorrow.
Cluster
FSQ
WD
WPU
TBDL
Assistant Exercises (not limited to, in place of speed lifts)
Clap Push Ups
T Handle Swings
DB Snatches
Band Resisted PU
Various Sandbag Lifts
Hamstring Slider Device
GHR
Core, neck and grip will be included.
Conditioning will involve a boxing session, 1-2 HICs, preferably one of them being a hill session, the other an Airbike session, LSS will be on once every other week.
Skating will be back in the mix where possible.
This could turn into a weekly set up like OP/IA, depending on work/life schedule.
Looking forward to getting started.
Workout Log
21/10/22
Rest Day
Note: miscounted days plus today was a very long one lol. Am on to start tomorrow, which actually works better for a few reasons. Very keen to start.
Rest Day
Note: miscounted days plus today was a very long one lol. Am on to start tomorrow, which actually works better for a few reasons. Very keen to start.
Workout Log
22/10/22
FSQ
70kg 3x8
WD
27kg 3x5
Sandbag Rotational Loading (side on)
3x3 p/s
Ramp Rollouts
5th notch 3x5
WPU
12kg 2x5
Band Resisted PU
RB 2x6
Note: And here we go with OP/DUP. Felt pretty good all around, a lot of fun. I feel like I’m going to really enjoy this block.
FSQ
70kg 3x8
WD
27kg 3x5
Sandbag Rotational Loading (side on)
3x3 p/s
Ramp Rollouts
5th notch 3x5
WPU
12kg 2x5
Band Resisted PU
RB 2x6
Note: And here we go with OP/DUP. Felt pretty good all around, a lot of fun. I feel like I’m going to really enjoy this block.
Workout Log
23/10/22
Hill Sprints - Standard Issue
(Very bottom of the regular hill)
Sprint
Jog down
Repeat
x6
43/43/45/44/42/42 seconds
Later that day
Wrist Pronation/Supination Device
5kg 3x6 p/s
6.25kg 1x5 p/s
Wrist Roller
15kg 3x5 each way
Note: sprints felt great, kept the volume low as it’s been a while. Want to make sure I recover well. Lungs felt great throughout. Grip work in the afternoon was fun. Hopefully if the weather here settles skating could be back on the cards. Or I could check out the boxing gym up the road. We’ll see.
Hill Sprints - Standard Issue
(Very bottom of the regular hill)
Sprint
Jog down
Repeat
x6
43/43/45/44/42/42 seconds
Later that day
Wrist Pronation/Supination Device
5kg 3x6 p/s
6.25kg 1x5 p/s
Wrist Roller
15kg 3x5 each way
Note: sprints felt great, kept the volume low as it’s been a while. Want to make sure I recover well. Lungs felt great throughout. Grip work in the afternoon was fun. Hopefully if the weather here settles skating could be back on the cards. Or I could check out the boxing gym up the road. We’ll see.
Workout Log
24/10/22
Rest Day
Note: feeling good, if I am planning to run hills, I may use a DB snatch the day before as the accessory for the speed lift, unless of course I plan on running Apex the next day, just to ensure lower body recovery, I had slight discomfort on the inner knees this morning, so I just want to be cautious. Otherwise I’m all good. Mobility and Pliability on the cards later today.
Rest Day
Note: feeling good, if I am planning to run hills, I may use a DB snatch the day before as the accessory for the speed lift, unless of course I plan on running Apex the next day, just to ensure lower body recovery, I had slight discomfort on the inner knees this morning, so I just want to be cautious. Otherwise I’m all good. Mobility and Pliability on the cards later today.
Workout Log
25/10/22
FSQ
75kg 4x5
Clap Push Ups
2x5 (1st set front clap, second set behind the back
1x10 alternating front and behind the back
WPU
6.25kg 3x8
Later in the afternoon
Neck Raises
15kg 3x10
Extensor Iso Device
2kg 3x10 second holds p/s
Note: pretty good sessions today, happy I still have the behind the back clap push-ups, might have to progress to doubles again over time.
FSQ
75kg 4x5
Clap Push Ups
2x5 (1st set front clap, second set behind the back
1x10 alternating front and behind the back
WPU
6.25kg 3x8
Later in the afternoon
Neck Raises
15kg 3x10
Extensor Iso Device
2kg 3x10 second holds p/s
Note: pretty good sessions today, happy I still have the behind the back clap push-ups, might have to progress to doubles again over time.