Fat Moz's training log

[Train_Hard_Live_Easy]

Good man.

Form is a good thing.

[Moz69]

Good man.

Form is a good thing.

cheers fella, an old crossfit favorite,. got to love the girls

Tuesday

ZULU I/A
WEEK 6 block B1

Warm Up

@95%
DL 3x2 125kg
Ring PU 4x2 10kg

[Moz69]

Due to assignment in and work shoved both ZULU A&B together and put them in one training session. Not the best method but needs must.


Thursday

4x2 @ 95%
FS 72.5kg'
FP 97.5kg
ONe arm DB clean and press 30kg
@95%
DL 3x2 125kg
Ring PU 4x2 10kg

All lifts felt good.


Weekend away for a break.

Monday

Retest day

Front Squat 95kg up from 75kg
Floor press 109kg up from 101kg
Deadlift 155kg up from 130kg
One arm dumbbell clean and press 35kg up from 30kg
Ring Pull Up 15kg

[Moz69]

Thanks to rescuestrong for his post on reddit for this one. This seems to fit with my life/work/studies balance and allows plenty of time to get in SS with DL in the third session. Also will drop in an extra rest day if needed.

https://www.reddit.com/r/tacticalbarbel ... arch_posts


Day 1: Zulu A
Day 2: Zulu B
Day 3:
Day 4: Zulu A
Day 5: Zulu B
Day 6:
Day 7: Zulu A
Day 8: Zulu B
Day 9:

Warm up will be rope work, animal flow transitions.

ROMWOD for mobility and joint issues.

Block A
FP & RPU @%

Accessories- basically copied rescuestrongs routine, cheers fella

I'll be rotating these through on alternate training days. 3-4 sets @ 6-8 reps
KB C&P

Landmine kneeling press
Band Pull-Aparts

Inverted ring rows
Landmine kneeling press

Handstand holds


Block B
FS
SS for days 2 & 5 with DL day 8

Accessories
Farmers walks
pistol Squats
Hangs and core work

HiC GC's LSS thrown in through the week.

HiC, GC's will be a mixture or TB conditioning, Ross's and the girls WOD from crossfit.

LSS will be 6 mile sandbag runs

[Moz69]

Wednesday

Feeling fat from a weekend away so 30 mins LSS with a ROMWOD to finish


Thursday

Week 1 ZULU I/A (extended 9 week cycle)
A1

4x5@70%

Warm up Rope Work, animal flow transitions, roller work

FP 75kg
Ring PU 10kg

Accessories

Band Pull Aparts (therapeutic)
One arm landmine rows 4x6

Fobbit
2 mins rope work
20 32kg KB swings
2 mins rope work
10 each side 16kg snatches (slight back strain from testing earlier in the week so took it light)
rinse and repeat for total 20 mins

ROMWOD to finish.

NOTE

Going away for the weekend so started this block a bit earlier than had planned else wouldn't be able to train till next week.
No issues all felt good, apart from slight back strain

[Moz69]

Week 1 ZULU I/A (extended 9 week cycle)
B1


Warm up
Rope work,animal flow transitions, foam work 20 mins total

4x5@70%
FS 67kg

Accessory

Sumo land mine squat

S&S
20 @24kg dble
80 @2kg single

TGU
16kg 5 each side

RIng dead hangs 20 on 10 off x4
24kgx2 KB farmers walk 20 on 10 off

Cooldown
4 mins light combo bag work

Daily ROMWOD


Note

Best laid plans of mice and men and all that.. as I knew it would Fridays routine went belly up, was up @ 4;30 for work and due to a bad accident on the motorway that meant all routes home led to gridlock land.

The benefit of a 9 day cycle is showing in the first week. As i know I will be doing these routines twice more this week I don't feel there will be a protracted gap between workouts. Only time will tell if it will bear any fruit.

[Moz69]

Week 1 ZULU I/A (extended 9 week cycle)
A2

Straight back from a night shift and dived into a training session.

ROMWOD

Basic warm up
4x5 @70%
2 min RI

FS 76.5kg
Ring PU 10kg. died on 3rd set and used BW for the last set.

Due to lack of sleep left the accessory work this session.

[Moz69]

wednesday


LSS 40 mins treadmill

Week 1 ZULU I/A (extended 9 week cycle)
B2

4x5@70%

FSQ 67.5kg

KB swings. 2h 50@32kg 1h 50@24kg


Note
Failed on the first set of FSQ, this I think was due to limited sleep after a night just felt to stiff and tight for good form. Did several sets of air squats for an extended warm up which did the trick and blasted through them with good form.

[Moz69]

Thursday

rest day

Friday

warm up, freestyle rope work and animal flow movements.
Zulu week 1 block A3

4x5@ 70%
FP 75kg
Ring PU 10kg struggled last set again, may increase ri from 2 to 3 minutes

Accessory

Kneeling land mine one arm press 3x8 @40kg
sliders press up 3x6 each side. One hand out alternating to the front on descent (first time done these bloody hard)

Core

Slider knee tucks, ball slams and Russian twists 3x10

Saturday

Zulu week 1 block B3

Warm up, Freestyle rope work, animal flow transitions,

FSQ 67kg 4x5@ 70%
DL 110 3x5@70%

TB HiC

10 burpees
2 mins heavy bag work
60 secs rest
2 rounds


Then pub for Xmas eve drinks... Merry Xmas all.

[Moz69]

Zulu I/A 8 week extended
Week 2 block A1

4x5@80%

FP 87kg
Ring Pull Up. This felt way to heavy, poor form and struggled. So I have dropped the weight down to what I feel should be 80% exertion and put it at 5kg.


Kneeling land mine for accessory and band pull apart
Slider press ups

HiC

Did a version of the sledgehammer drill routine 6 but with a 7kg slam ball. in each slam engaging the core and into a full squat on retrieval.

Far harder than I thought it would be but bloody enjoyed it. Felt I slight something in my lower back so stuck to two rounds to allow myself to ease into It.


ROMWOD to finish


Note

Going to have to reread TB and rethink my pull up progression.