30/10/23
FSQ
83kg 3x5
WD
25kg 3x5
WPU
15kg 3x5
GHR
2x1
1x2
Hamstring Slider Device
65kg 3x5
Note: GHR is progressing well even with the last couple of weeks away from it. Pretty happy with that. Knee is getting better. Can do light running and skipping now after being cleared for it today. All things going well I should be back to sprints after Friday next week.
Workout Log
Workout Log
31/10/23
Airbike Anaerobic Capacity
60 Cal Easy
30 Cal Sprint
60 Cal Easy
30 Cal Sprint
30 Cal Easy
15 Cal Sprint
30 Cal Easy
15 Cal Sprint
Airbike Anaerobic Capacity
60 Cal Easy
30 Cal Sprint
60 Cal Easy
30 Cal Sprint
30 Cal Easy
15 Cal Sprint
30 Cal Easy
15 Cal Sprint
Workout Log
1/11/23
FSQ
83kg 3x5
WD
25kg 3x5
WPU
15kg 3x5
FSQ
83kg 3x5
WD
25kg 3x5
WPU
15kg 3x5
Workout Log
2/11/23
LSS Fun Run
33 mins
Average HR 145bpm
Max HR 157bpm
PM
Ramp Rollouts
5th notch 3x5
Note: first run since the injury, zero pain, recovery going well.
LSS Fun Run
33 mins
Average HR 145bpm
Max HR 157bpm
PM
Ramp Rollouts
5th notch 3x5
Note: first run since the injury, zero pain, recovery going well.
Workout Log
3/11/23
FSQ
83kg 3x5
WD
25kg 3x5
WPU
15kg 3x5
PM
OA Thick Pinch Grip Lifts
20kg 3x5 p/s
22.5kg 1x1 p/s
25kg 1x1 p/s
FSQ
83kg 3x5
WD
25kg 3x5
WPU
15kg 3x5
PM
OA Thick Pinch Grip Lifts
20kg 3x5 p/s
22.5kg 1x1 p/s
25kg 1x1 p/s
Workout Log
4/11/23
Apex Airbike
30 seconds on
10 T Handle Swings 30kg
90 seconds coast
Repeat
x8
Apex Airbike
30 seconds on
10 T Handle Swings 30kg
90 seconds coast
Repeat
x8
Workout Log
6/11/23
FSQ
88kg 3x3
WD
31kg 3x3
WPU
20kg 3x3
Note: good start to the week.
FSQ
88kg 3x3
WD
31kg 3x3
WPU
20kg 3x3
Note: good start to the week.
Workout Log
7/11/23
Airbike Oxygen Debt 101
12 Cals
Rest 30 seconds
x3
Rest 3 mins
x3
PM
Banded Neck Work
Orange band 3x10 all directions
Airbike Oxygen Debt 101
12 Cals
Rest 30 seconds
x3
Rest 3 mins
x3
PM
Banded Neck Work
Orange band 3x10 all directions
Workout Log
8/11/23
FSQ
83kg 3x3
WD
31kg 3x3
WPU
20kg 3x3
FSQ
83kg 3x3
WD
31kg 3x3
WPU
20kg 3x3