13/7/23
Rest Day
Note: light skate, bit of Speedbag work and Romwod today.
Workout Log
Workout Log
14/7/23
Rest Day
Note: just stretching and mobility work today.
Rest Day
Note: just stretching and mobility work today.
Workout Log
15/7/23
Rest Day
Note: Speedbag play, mobility work and a magnesium bath today.
Rest Day
Note: Speedbag play, mobility work and a magnesium bath today.
Workout Log
16/7/23
Rest Day
Note: Romwod and a bit of Speedbag play today. Tossing up between fighter and OP DUP to start with, Regardless, the cluster will be FSQ, WD and WPU.
Rest Day
Note: Romwod and a bit of Speedbag play today. Tossing up between fighter and OP DUP to start with, Regardless, the cluster will be FSQ, WD and WPU.
Workout Log
17/7/23
Rest Day
Note: Sauna and pliability/Romwod today.
End deload.
Rest Day
Note: Sauna and pliability/Romwod today.
End deload.
Workout Log
18/7/23
FSQ
73kg 4x5
WD
20kg 4x5
WPU
6kg 4x5
GHR
3x3 assisted
1x1 partial assist
Note: and in a turn of events OP/IA will be the way for this block. Having the longer training week with IAs flexibility will work better for me with my work/life schedule and will have a positive impact for skating/boxing work as well. I’ll probably look to cycle through IA, DUP and Pro to keep things interesting from time to time but I’ll keep the setup as per IA with the option of two days between MS sessions.
FSQ
73kg 4x5
WD
20kg 4x5
WPU
6kg 4x5
GHR
3x3 assisted
1x1 partial assist
Note: and in a turn of events OP/IA will be the way for this block. Having the longer training week with IAs flexibility will work better for me with my work/life schedule and will have a positive impact for skating/boxing work as well. I’ll probably look to cycle through IA, DUP and Pro to keep things interesting from time to time but I’ll keep the setup as per IA with the option of two days between MS sessions.
Workout Log
19/7/23
Freestyle Jump Rope/Shadow Boxing
5 mins/1 min
4 mins/2 mins
3 mins/3 mins
2 mins/4 mins
1 min/5 mins
Freestyle Jump Rope/Shadow Boxing
5 mins/1 min
4 mins/2 mins
3 mins/3 mins
2 mins/4 mins
1 min/5 mins
Workout Log
21/7/23
FSQ
73kg 4x5
WD
20kg 4x5
WPU
6kg 4x5
Note: everything moved super well today.
FSQ
73kg 4x5
WD
20kg 4x5
WPU
6kg 4x5
Note: everything moved super well today.
Workout Log
22/7/23
Apex Hills (Airbike Variation)
30 seconds Airbike
10 T Handle Swings 30kg
1.20-1.30 coasting on the Airbike
Repeat
x8
Note: I set the rest timer for 2 mins on the Airbike, so I usually get the swings done with about 1.30 left to spare, or just under. Apex is still the favorite session, regardless of hill or Airbike.
Apex Hills (Airbike Variation)
30 seconds Airbike
10 T Handle Swings 30kg
1.20-1.30 coasting on the Airbike
Repeat
x8
Note: I set the rest timer for 2 mins on the Airbike, so I usually get the swings done with about 1.30 left to spare, or just under. Apex is still the favorite session, regardless of hill or Airbike.