Workout Log

Adski · Post by **Adski** » Thu Dec 22, 2022 6:16 am

22/12/22

Magic 50
5 DB Snatches per side 20kg
5 DB Swings per side 20kg
10 Burpees
Rest 1 minute
x5

Later that day

Banded neck work
3x8 all directions

Note: not a bad day at all. Recovering well so far. Enjoying the sessions.

Adski · Post by **Adski** » Fri Dec 23, 2022 3:12 am

23/12/22

Rest Day

Note: family time and mobility work today.

Adski · Post by **Adski** » Sun Dec 25, 2022 8:33 pm

24/12/22

Forced Rest Day

Note: rough day to say the least

Adski · Post by **Adski** » Sun Dec 25, 2022 8:33 pm

25/12/22

Forced Rest Day

Note: another tough day

Adski · Post by **Adski** » Mon Dec 26, 2022 10:58 am

26/12/22

HBBSQ
75kg 4x5

WD
15kg 4x5

WPU
5kg 4x5

PM

Overhead Lever
3.75kg 4x5 p/s

Front Lever
1.25kg 2x8 p/s
2.5kg 1x5 p/s

Note: Glad to get it in. Perhaps a switch to op/ia is on the cards amongst other things due to a few things life wise. All good though, eventually everything will work out.

Adski · Post by **Adski** » Tue Dec 27, 2022 9:25 pm

27/12/22

Apex Hills

Hill Sprint (bottom of regular hill)
10 T Handle Swings 27.5kg
Jog down
Repeat
x8

41/43/43/42/43/43/43/42 seconds

Note: a bit of an extended first week of this block. Happy to get the hill session in, surprisingly I felt great the whole way. I might not get a lot of chances to get to hit the hill due to a few other things going on, but I’ll get there whenever I can.
An approach I might take is to do one week from the very bottom of the hill and the following from a little further up, which keeps me in the 30-33 second area usually. Doesn’t always have to be apex, could do a few different things, sandbags etc.
Due to my current situation I’m contemplating turning this into an op/ia block with 3 days between MS sessions, but we’ll see, fighter could still be workable.

Adski · Post by **Adski** » Wed Dec 28, 2022 7:07 am

28/12/22

Rest Day

Note: mobility work and pliability. Was out in the sun a bit yesterday, a little bit fatigued today.

Adski · Post by **Adski** » Fri Dec 30, 2022 9:40 am

29/12/22

HBBSQ
75kg 5x5

WD
15kg 5x5

WPU
5kg 5x5

PM

Kneeling Rollouts
1x15

Ramp Rollouts
4th notch 4x5

Kneeling Rollouts
1x15

Wrist Pronation
5.5kg 4x5 p/s

Wrist Supination
6.25kg 4x5 p/s

Note: not a bad day today. Opting to go the OP/IA route, but I’ll give myself 1-4 days between MS sessions depending on life etc.

Adski · Post by **Adski** » Fri Dec 30, 2022 10:04 am

30/12/22

Clap/BTB Clap Push Ups
3x10

Wrecking Ball
4x3 min rds combinations working in and outside

4x1 min rds power combinations

5x30 seconds punch out drills

Reflex Ball
2x3 min rds

Note: pretty good work on the wrecking ball today.

Adski · Post by **Adski** » Sat Dec 31, 2022 6:18 am

31/12/22

HBBSQ
80kg 3x5

WD
22kg 4x5

WPU
10kg 3x5

Band Resisted PU
Red Band 2x6

Note: one last ride…..for the year.