21/11/22
Airbike Power Intervals
2 mins on
4 mins coast
x5
49/43/42/37/39 Cals
Note: definitely lost some power on the last two, I was pushing but just couldn’t get the pace to where it was. Was nice to hit 49 on the first one though. Gotta love satans tricycle.
Workout Log
Workout Log
21/11/22
Later that evening
Ramp Rollouts
4th notch 3x5
Note: felt very solid, pretty happy with that.
Later that evening
Ramp Rollouts
4th notch 3x5
Note: felt very solid, pretty happy with that.
Workout Log
22/11/22
2 Dumbbell split snatch
15kg DBs 5x3
2 Dumbbell push press
20kg DBs 5x3
A.1 OA DB Bench press
30kg 4x5 p/s
A.2 Depth Plyometric push ups
4x8
B.1 Wall squat hold
4x 60 second hold
B.2 Squat jumps
4x10
T Handle Swings
40kg 3x15
Later that evening
Pronation/Supination Device
7.25kg 1x3 each way
6.25kg 3x5 each way
Note: not a bad session at all. Really enjoying the recovery side of things. I think my erectors are liking the break from squatting as they did seem a bit bound up, plus, it’s been a fun week. Split snatches were fun in particular today. Lastly, am flying through the sessions as well, I had forgotten how short these sessions can be. Has me thinking I should retest my maxes at some point and maybe work with a more conservative T max once I’m back on the TB train.
2 Dumbbell split snatch
15kg DBs 5x3
2 Dumbbell push press
20kg DBs 5x3
A.1 OA DB Bench press
30kg 4x5 p/s
A.2 Depth Plyometric push ups
4x8
B.1 Wall squat hold
4x 60 second hold
B.2 Squat jumps
4x10
T Handle Swings
40kg 3x15
Later that evening
Pronation/Supination Device
7.25kg 1x3 each way
6.25kg 3x5 each way
Note: not a bad session at all. Really enjoying the recovery side of things. I think my erectors are liking the break from squatting as they did seem a bit bound up, plus, it’s been a fun week. Split snatches were fun in particular today. Lastly, am flying through the sessions as well, I had forgotten how short these sessions can be. Has me thinking I should retest my maxes at some point and maybe work with a more conservative T max once I’m back on the TB train.
Workout Log
24/11/22
OA DB Push Press
30kg 1x4 per side
35kg 3x4 per side
Sandbag Shouldering
3x4 per side
A.1 WPU
12kg 4x5
A.2 WD
25kg 1x10
20kg 3x10
B.1 GHR
O/B 4x5
B.2 KB Step Ups
16kg kbs 4x6 per side
PM
Front and Back Levering
2.5kg 4x5 each way
Note: Good fun session, GHRs with the Nordic bar felt good, sandbag with the heavier bag was nice, had to adjust weights to get it right with the push press and WDs but otherwise a really good session.
OA DB Push Press
30kg 1x4 per side
35kg 3x4 per side
Sandbag Shouldering
3x4 per side
A.1 WPU
12kg 4x5
A.2 WD
25kg 1x10
20kg 3x10
B.1 GHR
O/B 4x5
B.2 KB Step Ups
16kg kbs 4x6 per side
PM
Front and Back Levering
2.5kg 4x5 each way
Note: Good fun session, GHRs with the Nordic bar felt good, sandbag with the heavier bag was nice, had to adjust weights to get it right with the push press and WDs but otherwise a really good session.
Workout Log
25/11/22
GPP 2
30 seconds burpees
30 seconds jumping jacks
30 seconds split jumps
30 seconds burpees
30 seconds jumping jacks
30 seconds mountain climbers
Rest 30 seconds
x5
Note: found time to fit it in on a bit of a busy but good day. Will use my sliders for mountain climbers next time.
GPP 2
30 seconds burpees
30 seconds jumping jacks
30 seconds split jumps
30 seconds burpees
30 seconds jumping jacks
30 seconds mountain climbers
Rest 30 seconds
x5
Note: found time to fit it in on a bit of a busy but good day. Will use my sliders for mountain climbers next time.
Workout Log
26/11/22
Work Capacity 101
5 Pull Ups
10 MB Slams 8kg
15 Burpees
20 Jumping Jacks
2 min time cap, rest time is what is left over after the jumping jacks before the 2 minutes is up.
x10
Note: most rounds were around 1.15-1.20 ish. No additional work today, a little short on time. Almost forgot how good this session is.
Work Capacity 101
5 Pull Ups
10 MB Slams 8kg
15 Burpees
20 Jumping Jacks
2 min time cap, rest time is what is left over after the jumping jacks before the 2 minutes is up.
x10
Note: most rounds were around 1.15-1.20 ish. No additional work today, a little short on time. Almost forgot how good this session is.
Workout Log
27/11/22
Skate
A bit over an hour
PM
Ramp Rollouts
4th notch 3x5
Banded Neck Work
All directions 3x10
Wrist Roller
20kg 3x5 each way
Band Good Mornings
3x15
Note: not a bad day at all, will rest tomorrow then get my intervals in the day after. Doing a bit of a II I/A you could say.
Skate
A bit over an hour
PM
Ramp Rollouts
4th notch 3x5
Banded Neck Work
All directions 3x10
Wrist Roller
20kg 3x5 each way
Band Good Mornings
3x15
Note: not a bad day at all, will rest tomorrow then get my intervals in the day after. Doing a bit of a II I/A you could say.
Workout Log
29/11/22
Airbike Intervals
30 Cals
Rest 90-120 seconds
Repeat
x6
Then
3 Cals
Rest 15-20 seconds
Repeat
x5
Note: Basically did the equivalent of 400m sprints on the Airbike. Satans tricycle strikes again lol.
Airbike Intervals
30 Cals
Rest 90-120 seconds
Repeat
x6
Then
3 Cals
Rest 15-20 seconds
Repeat
x5
Note: Basically did the equivalent of 400m sprints on the Airbike. Satans tricycle strikes again lol.