23/7/23
Rest Day
Note: was feeling a little off so opted for the rest day, it had been a pretty full on week.
Workout Log
Workout Log
24/7/23
FSQ
73kg 3x5
WD
20kg 4x5
WPU
6kg 4x5
PM
Thick Pinch Block Lift
17.5kg 3x5 each side
Note: went with less volume on the squats, had a slight knee irritation, which I believe was Dom the jump rope session. Pretty certain that came as a “too much too soon” thing as it had been a while since I’ve been able to jump rope post surgery. All good, I’ll adjust the conditioning and everything else where needed. All good otherwise.
FSQ
73kg 3x5
WD
20kg 4x5
WPU
6kg 4x5
PM
Thick Pinch Block Lift
17.5kg 3x5 each side
Note: went with less volume on the squats, had a slight knee irritation, which I believe was Dom the jump rope session. Pretty certain that came as a “too much too soon” thing as it had been a while since I’ve been able to jump rope post surgery. All good, I’ll adjust the conditioning and everything else where needed. All good otherwise.
Workout Log
25/7/23
Skate
Just over an hour
Note: following yesterday I made sure to split the time between the ledge and the mini ramp, just to be sure there were no knee issues, which seemed to work very well. No pain, and a good session.
Skate
Just over an hour
Note: following yesterday I made sure to split the time between the ledge and the mini ramp, just to be sure there were no knee issues, which seemed to work very well. No pain, and a good session.
Workout Log
26/7/23
Rest Day
Note: big day, but managed to squeeze in the sauna/ice bath combo. Pliability and mobility before bed. Good recovery day.
Rest Day
Note: big day, but managed to squeeze in the sauna/ice bath combo. Pliability and mobility before bed. Good recovery day.
Workout Log
27/7/23
FSQ
78kg 3x5
WD
26kg 3x5
WPU
12kg 3x5
PM
Ramp Rollouts
4th notch 3x5
Note: short on time this morning so kept everything to bare minimums. Rollouts are on the way back which is nice.
FSQ
78kg 3x5
WD
26kg 3x5
WPU
12kg 3x5
PM
Ramp Rollouts
4th notch 3x5
Note: short on time this morning so kept everything to bare minimums. Rollouts are on the way back which is nice.
Workout Log
28/7/23
Fobbit Intervals
2 mins Airbike
20 T Handle Swings 28kg
2 mins Airbike
10 KB Snatches per side 16kg
20 mins total
3 full rounds plus 20 swings
Note: good start to the day. I believe fobbits are a great HIC for those that need to get it in during the early hours.
Fobbit Intervals
2 mins Airbike
20 T Handle Swings 28kg
2 mins Airbike
10 KB Snatches per side 16kg
20 mins total
3 full rounds plus 20 swings
Note: good start to the day. I believe fobbits are a great HIC for those that need to get it in during the early hours.
Workout Log
29/7/23
FSQ
78kg 3x5
WD
26kg 3x5
WPU
12kg 3x5
Sandbag Carry
10 mins
Note: plus some Speedbag practice later in the day. Pretty solid training day.
FSQ
78kg 3x5
WD
26kg 3x5
WPU
12kg 3x5
Sandbag Carry
10 mins
Note: plus some Speedbag practice later in the day. Pretty solid training day.
Workout Log
30/7/23
Speedbag
7x3 min rounds
Disarmed
10 Burpees
3 mins heavy bag combinations
1 min rest
x5
Ramp Rollouts
4th notch 1x5
5th notch 2x3
Speedbag
7x3 min rounds
Disarmed
10 Burpees
3 mins heavy bag combinations
1 min rest
x5
Ramp Rollouts
4th notch 1x5
5th notch 2x3
Workout Log
31/7/23
Rest Day
Note: pliability/mobility work today
Rest Day
Note: pliability/mobility work today
Workout Log
1/8/23
FSQ
78kg 4x5
WD
26kg 3x5
WPU
12kg 3x5
PM
Thick Pinch Block Lifts
20kg 3x5 p/s
22.5kg 1x1 max hold each side
Speedbag play
About 30 minutes or so
FSQ
78kg 4x5
WD
26kg 3x5
WPU
12kg 3x5
PM
Thick Pinch Block Lifts
20kg 3x5 p/s
22.5kg 1x1 max hold each side
Speedbag play
About 30 minutes or so