20/4/23
Rest Day
Note: Romwod and sauna today
Workout Log
Workout Log
21/4/23
FSQ
83kg 3x5
OHP
50kg 3x5
Sandbag Carry
10 mins bear hug carry
PM
Thick Pinch Block Lifts
21.25kg 3x5 p/s
Note: good day for it, hip is really coming along well, getting to the point to where I barely notice it which is nice.
FSQ
83kg 3x5
OHP
50kg 3x5
Sandbag Carry
10 mins bear hug carry
PM
Thick Pinch Block Lifts
21.25kg 3x5 p/s
Note: good day for it, hip is really coming along well, getting to the point to where I barely notice it which is nice.
Workout Log
22/4/23
Bloody Lungs
10 plank push ups
Hill Sprint
10 Burpees
Jog down
Repeat
x6
PM
Kneeling Rollouts
1x15
Ramp Rollouts
4th notch 3x5
Side Bends
24kg 3x10 p/s
Neck Raises
20kg 3x8
Note: that definitely feels different with the burpees at the top of the hill haha. Quads noticed it a bit right around round 4 onwards, 6 was the right number. Also, I realized when I did the 400m version, I did the plank pushups incorrectly, I fixed that for today after re reading the session.
Not a bad day at all training wise.
Bloody Lungs
10 plank push ups
Hill Sprint
10 Burpees
Jog down
Repeat
x6
PM
Kneeling Rollouts
1x15
Ramp Rollouts
4th notch 3x5
Side Bends
24kg 3x10 p/s
Neck Raises
20kg 3x8
Note: that definitely feels different with the burpees at the top of the hill haha. Quads noticed it a bit right around round 4 onwards, 6 was the right number. Also, I realized when I did the 400m version, I did the plank pushups incorrectly, I fixed that for today after re reading the session.
Not a bad day at all training wise.
Workout Log
23/4/23
Rest Day
Note: mobility and Romwod today
Rest Day
Note: mobility and Romwod today
Workout Log
24/4/23
FSQ
90kg 3x3
OHP
55kg 3x3
OA DB BOR
45kg 3x3
FSQ
90kg 3x3
OHP
55kg 3x3
OA DB BOR
45kg 3x3
Workout Log
25/4/23
Shadow boxing
3x3 min rds
Heavy bag
4x3 min rds
Freestyle jump rope
4x3 min rds
Reflex ball
3x3 min rds
Note: good fun session, legs were a little bit heavy, to be expected after an 85% day though.
Shadow boxing
3x3 min rds
Heavy bag
4x3 min rds
Freestyle jump rope
4x3 min rds
Reflex ball
3x3 min rds
Note: good fun session, legs were a little bit heavy, to be expected after an 85% day though.
Workout Log
26/4/23
FSQ
90kg 3x3
OHP
55kg 3x3
Ramp Rollouts
3rd notch 3x3
Fat Grip DB Farmers Carry
27.5kg DBs 3 sets
PU
3x10
FSQ
90kg 3x3
OHP
55kg 3x3
Ramp Rollouts
3rd notch 3x3
Fat Grip DB Farmers Carry
27.5kg DBs 3 sets
PU
3x10
Workout Log
28/4/23
FSQ
90kg 3x3
OHP
55kg 3x3
Ramp Rollouts
3rd notch 3x3
OA DB BOR
45kg 3x3 p/s
FSQ
90kg 3x3
OHP
55kg 3x3
Ramp Rollouts
3rd notch 3x3
OA DB BOR
45kg 3x3 p/s
Workout Log
29/4/23
Apex Hills
Hill Sprint
10 T Handle Swings 25kg
Jog down
Repeat
x8
33/31/31/31/31/31/31/30 seconds
PM
5 Thick Pinch Block Lifts p/s 20kg
5 Finger tip Push Ups
5 Grip Machine Lifts p/s 25kg
5 Wrist Roller Machine each way 20kg
3 sets altogether
Banded Neck Raises
OB 3x8 all directions
Note: good end to the block. Reintroducing Apex lightly just to slowly build the tolerance with the hip, felt pretty good afterwards today, which is a positive sign.
I’ll be able to train over the next week, then have a small surgery coming up at the end of next week which I’ve been told will stop me from training for about two weeks.
Apex Hills
Hill Sprint
10 T Handle Swings 25kg
Jog down
Repeat
x8
33/31/31/31/31/31/31/30 seconds
PM
5 Thick Pinch Block Lifts p/s 20kg
5 Finger tip Push Ups
5 Grip Machine Lifts p/s 25kg
5 Wrist Roller Machine each way 20kg
3 sets altogether
Banded Neck Raises
OB 3x8 all directions
Note: good end to the block. Reintroducing Apex lightly just to slowly build the tolerance with the hip, felt pretty good afterwards today, which is a positive sign.
I’ll be able to train over the next week, then have a small surgery coming up at the end of next week which I’ve been told will stop me from training for about two weeks.