6/5/24
Rest Day
Note: still recovering from everything last week, many side quests besides moving house. Mobility and pliability today.
Workout Log
Re: Workout Log
7/5/24
FSQ
67kg 3x8
BP
70kg 3x5
Band Resisted Pull Ups
3x5
Ramp Rollouts
5th notch 3x8
Note: OP DUP. Using bench for a change of pace, if it begins to not feel right (have had issues before) I’ll sub it back for dips. I’ve run with conservative training maxes across all exercises. Feeing pretty recovered, very happy to be on track post the week off and moving.
FSQ
67kg 3x8
BP
70kg 3x5
Band Resisted Pull Ups
3x5
Ramp Rollouts
5th notch 3x8
Note: OP DUP. Using bench for a change of pace, if it begins to not feel right (have had issues before) I’ll sub it back for dips. I’ve run with conservative training maxes across all exercises. Feeing pretty recovered, very happy to be on track post the week off and moving.
Workout Log
8/5/24
Sledge Drill
1 min sledgehammer swings
1 min jump rope
30 seconds sledgehammer swings
30 seconds jump rope
Rest 3 mins
x5
Note: probably could have cut the rest time down, but still, good fun session to bring back the jump rope.
Sledge Drill
1 min sledgehammer swings
1 min jump rope
30 seconds sledgehammer swings
30 seconds jump rope
Rest 3 mins
x5
Note: probably could have cut the rest time down, but still, good fun session to bring back the jump rope.
Workout Log
9/5/24
FSQ
70kg 3x5
Clap Push Ups
3x5 (btb)
Hamstring Slider Device
25kg 3x8
OA DB BOR
32.5kg 3x8 p/s
FSQ
70kg 3x5
Clap Push Ups
3x5 (btb)
Hamstring Slider Device
25kg 3x8
OA DB BOR
32.5kg 3x8 p/s
Workout Log
10/5/24
Heavy Bag
3x3 min rds
Jump Rope/Reflex Ball
10 mins
Bike Erg
10 mins
Note: good lighter session, kept the jump rope work light-moderate, heavy bag with quick 2-5 punch combinations, bike erg was bake in LSS heart rate range. Pretty fun overall.
Heavy Bag
3x3 min rds
Jump Rope/Reflex Ball
10 mins
Bike Erg
10 mins
Note: good lighter session, kept the jump rope work light-moderate, heavy bag with quick 2-5 punch combinations, bike erg was bake in LSS heart rate range. Pretty fun overall.
Workout Log
11/5/24
Sandbag Shouldering
Medium Bag 3x4 p/s
BP
63kg 3x8
WPU
10kg 3x5
Jump Squats
3x3
Note: Good session, I want to skate tomorrow, so deadlifting doesn’t make too much sense from a recovery point of view. I’m trying to be a bit more recovery focused. Looking to really not overdo anything and keep myself feeling good overall. I’ll treat DUP as OP/IA with flex days where needed. For example if I do a HIC like BOO for example chances are I’ll take a recovery day after before the next MS session.
Sandbag Shouldering
Medium Bag 3x4 p/s
BP
63kg 3x8
WPU
10kg 3x5
Jump Squats
3x3
Note: Good session, I want to skate tomorrow, so deadlifting doesn’t make too much sense from a recovery point of view. I’m trying to be a bit more recovery focused. Looking to really not overdo anything and keep myself feeling good overall. I’ll treat DUP as OP/IA with flex days where needed. For example if I do a HIC like BOO for example chances are I’ll take a recovery day after before the next MS session.
Workout Log
12/5/24
Skate
Practice rail - about 30 or so minutes
Then
Tabata Airbike
20 seconds on
10 seconds coast
x8
Note: still rolling with a reserved approach. Plus it’s raining so no skating outdoors, all good though, found a way.
Skate
Practice rail - about 30 or so minutes
Then
Tabata Airbike
20 seconds on
10 seconds coast
x8
Note: still rolling with a reserved approach. Plus it’s raining so no skating outdoors, all good though, found a way.
Workout Log
13/5/24
Rest Day
Note: feeling not too bad, hips a little tight, but recovering better. Pliability and mobility work today
Rest Day
Note: feeling not too bad, hips a little tight, but recovering better. Pliability and mobility work today
Workout Log
14/5/24
FSQ
70kg 3x6
BP
75kg 3x6
Ban Resisted PU
3x4
Thick Grip Farmers Carry
25kg 3 sets
FSQ
70kg 3x6
BP
75kg 3x6
Ban Resisted PU
3x4
Thick Grip Farmers Carry
25kg 3 sets
Workout Log
15/5/24
Jump Rope/Shadow Box
5mins/1min
4/2
3/3
2/4
1/5
Note: kept the pace light to moderate on the jump rope up until the last two intervals, Achilles is doing really well. Legs felt a bit heavy, but I was expecting this as it was a bit like that until I adapted to OP DUP last year as well. I suppose another work around with this would be to use fighter, but I’m enjoying DUP so far. If recovery becomes an issue then I’ll switch but I don’t think that will be necessary.
Jump Rope/Shadow Box
5mins/1min
4/2
3/3
2/4
1/5
Note: kept the pace light to moderate on the jump rope up until the last two intervals, Achilles is doing really well. Legs felt a bit heavy, but I was expecting this as it was a bit like that until I adapted to OP DUP last year as well. I suppose another work around with this would be to use fighter, but I’m enjoying DUP so far. If recovery becomes an issue then I’ll switch but I don’t think that will be necessary.