10/9/23
Skate
A bit over an hour and a half.
Note: great fun session today, much needed.
Workout Log
Workout Log
11/9/23
Rest Day
Note: pliability today. New block starts tomorrow. End deload.
Rest Day
Note: pliability today. New block starts tomorrow. End deload.
Workout Log
12/9/23
FSQ
78kg 4x5
WD
20kg 4x5
WPU
8kg 4x5
PM
Thick Pinch Block Lifts
20kg 3x5 p/s 10 second hold on the last rep/set each side.
Banded Neck Work
3x10 all directions
Note: running with OP/IA with the option of 3 days between sessions where needed. Everything felt surprisingly good, normally the first session back is a bit sticky but no problems at all, pretty happy with that.
FSQ
78kg 4x5
WD
20kg 4x5
WPU
8kg 4x5
PM
Thick Pinch Block Lifts
20kg 3x5 p/s 10 second hold on the last rep/set each side.
Banded Neck Work
3x10 all directions
Note: running with OP/IA with the option of 3 days between sessions where needed. Everything felt surprisingly good, normally the first session back is a bit sticky but no problems at all, pretty happy with that.
Workout Log
13/9/23
Fobbit Intervals
2 mins Airbike
20 T Handle Swings 28kg
2 mins Airbike
10 KB swings per arm 16kg
Repeat for 20 mins
PM
Ramp Rollouts
5th notch 3x5
Note: fobbit are a great session for the early hours that’s for sure. I need to get my 20kg KB back that I lent to a friend a while ago, that being said, 16kg worked just fine.
Fobbit Intervals
2 mins Airbike
20 T Handle Swings 28kg
2 mins Airbike
10 KB swings per arm 16kg
Repeat for 20 mins
PM
Ramp Rollouts
5th notch 3x5
Note: fobbit are a great session for the early hours that’s for sure. I need to get my 20kg KB back that I lent to a friend a while ago, that being said, 16kg worked just fine.
Workout Log
14/9/23
FSQ
78kg 3x5
WD
20kg 3x5
WPU
8kg 3x5
FSQ
78kg 3x5
WD
20kg 3x5
WPU
8kg 3x5
Workout Log
15/9/23
Airbike Power Intervals
2 mins on
5 mins coast
x5
45/44/43/42/42 Cals
Note: felt very good on the intervals today
Airbike Power Intervals
2 mins on
5 mins coast
x5
45/44/43/42/42 Cals
Note: felt very good on the intervals today
Workout Log
16/9/23
FSQ
78kg 4x5
WD
20kg 4x5
WPU
8kg 3x5
GHR
2x1
DB Farmers Carry
35kg 3 sets until just short of hand failure
Note: good session today, the GHRs felt very solid, I might just keep these in once a week and slowly build the reps up.
FSQ
78kg 4x5
WD
20kg 4x5
WPU
8kg 3x5
GHR
2x1
DB Farmers Carry
35kg 3 sets until just short of hand failure
Note: good session today, the GHRs felt very solid, I might just keep these in once a week and slowly build the reps up.
Workout Log
17/9/23
Skate
Around or just over an a hour and a half.
Note: fun afternoon session today.
Skate
Around or just over an a hour and a half.
Note: fun afternoon session today.
Workout Log
18/9/23
Rest Day
Note: mobility and pliability today
Rest Day
Note: mobility and pliability today
Workout Log
19/9/23
FSQ
83kg 4x5
WD
25kg 4x5
WPU
15kg 3x5
PM
Thick Pinch Block Lifts
22.5kg 3x3 p/s 1x max hold on the last rep/set
Banded Neck Work
3x10 all directions
FSQ
83kg 4x5
WD
25kg 4x5
WPU
15kg 3x5
PM
Thick Pinch Block Lifts
22.5kg 3x3 p/s 1x max hold on the last rep/set
Banded Neck Work
3x10 all directions