Workout Log

[Adski]

16/5/24

FSQ
76kg 3x4

Banded Push Ups
3x8

OA DB BOR
35kg 3x6 p/s

PM

Ramp Rollouts
5th notch 3x5

KB Side Bends
24kg 3x10 p/s

Note: as per regular operator, after last week I think it’s best to not have accessories in or too much posterior chain work if the conditioning load is high. This being said, shorter routines from a HIC point of view could be workable.

[Adski]

17/5/24

Fobbit Intervals

2 mins Treadmill
20 KB Swings 24kg
2 mins Treadmill
10 KB Snatches p/s 16kg

Note: good session, fobbits I feel are definitely underrated, good benefits without overcooking.

[Adski]

18/5/24

TBDL
143kg 3x4

BP
68kg 3x6

Jump Lunges
3x3 p/s

Note: very good session, felt nice to get some DL time in. Am running a pretty conservative T max with it.

[Adski]

19/5/24

Skate

A bit over an hour

Then

Airbike

10 seconds on
20 seconds coast
x8

Note: a much needed fun session overall.

[Adski]

20/5/24

Rest Day

[Adski]

21/5/24

FSQ
75kg 3x4

BP
77kg 3x3

BRPU
3x3

Fat Grip Farmers Carry
25kg 3 sets

[Adski]

22/5/24

Airbike Power Intervals

2 mins on
4 mins coast
x5

68/66/63/59/63 Cals

Note: different Airbike to my assault bike so the cal counting system is a bit different, still the same quad feels after though. Good session.

[Adski]

23/5/24

FSQ
80kg 3x3

BTB Clap Push Ups
3x6

OA DB BOR
40kg 3x3 p/s

PM

Skate
About an hour (bowl skating today)

[Adski]

24/5/24

LSS Bike Erg
30 mins

Note: felt like I needed a little lighter work after the double session yesterday.

[Adski]

25/5/24

SQ
60kg 3x3

BP
72kg 3x4

WPU
22kg 3x3

PM

Ramp Rollouts
5th notch 3x5

Band Good Mornings
3x10

Note: switched to back squat, quads and knees had been getting a little sore. I’ll switch to back squats for next block. Otherwise, good sessions today.