Fat Moz's training log

[Moz69]

Zulu I/A 8 week cycle
Week 2 B1

Warm up.

Rope work and animal flow transitions. Approx 20 mins

4x5@80%

FS 76kg
S&S 40x32kg Dbl Kb swings 60 24kg single kb

ROMWOD

Note

Legs felt the weight today. I'm glad I've two more sessions with this weight before progressing to 90% in week 3.

Off to the west coast tomorrow for New Years. Staying at a farmhouse by the coast. Planning to get some beach runs in over the weekend, maybe a Connaught as well.

[Train_Hard_Live_Easy]

Perfick.

Enjoy the West Coast. Happy New Year to you buddy...... have a blast

[Moz69]

Perfick.

Enjoy the West Coast. Happy New Year to you buddy...... have a blast

Cheers pal you to. Love the pics of the snow

[Train_Hard_Live_Easy]

Cheers pal you to. Love the pics of the snow

I love playing in it...... love the fact there are 4 distinct seasons in the year... Happy New Year to you and yours.

[Moz69]

Cheers pal you to. Love the pics of the snow

I love playing in it...... love the fact there are 4 distinct seasons in the year... Happy New Year to you and yours.

cheers fella hope you had a great one and all the best for a great new year

[Moz69]

Thursday 29th

Yoga 40 mins

Friday 30th & 31st Sat

2.5 mile run down a hill to the beach and back again, pretty intensive on the legs and lungs

Sunday 1st

.5mile jog
Hill sprints x7 walk back down and repeat
slight pull on hammy called it a day.

Tuesday 3rd

Week 2 Zulu I/A 8 week cycle
Block A2

Warm up, rope work & animal flow transitions
Foam rolling

4x5@80%

FP 87kg
RPU BW

Noticed my rings were very close together making this a close grip RPU. Re-adjusted the rings and see how it goes from here on.

Wednesday

Week 2 Zulu I/A 8 week cycle
Block B2

Yoga AM

Midday

Freestyle rope work, animal flow transitions
Foam rolling

4x5@80%

FS 76kg
S&S
40 x two handed kb @32kg
60 x one handed kb @24kg

TGU 16kg 5 each side.

Plank n shank 5 mins total

ROMWOD

Note
Not happy with the form on my FS, see how the next block goes in a few days and may drop the weight 10% to improve form.
Night shift tonight so leaving HiC till tomorrow.

Happy new year all.

[Barkadion]

Hill sprints x7 walk back down and repeat slight pull on hammy called it a day.

That what happened to me when I did hill runs on top of DL and KB swings.. Took a long time to heal. I realized that my running technique was screwed up. Anyway, hammies require special treat. At leas from my personal experience.. I try to lacrosse ball it on the regular basis now and I try to not overload it with different activities... Just my 2c..

[Moz69]

Hill sprints x7 walk back down and repeat slight pull on hammy called it a day.

That what happened to me when I did hill runs on top of DL and KB swings.. Took a long time to heal. I realized that my running technique was screwed up. Anyway, hammies require special treat. At leas from my personal experience.. I try to lacrosse ball it on the regular basis now and I try to not overload it with different activities... Just my 2c..

Cheers bark appreciate the input. Pulled my hammy a few years back sprint training, had a massive bruise appear afterwards. This time I seem to have gotten away with a slight pull.

[Moz69]

BLACK

Warm up.

Rope work animal flow with dynamic movements.
Felt a slight twinge on my right hammy.
Foam rolling

HiC 6. Sledgehammer replaced with 7kg med ball slams

1 min slams (full squat down on pick up)
1 min sprint rope work
30 secs slams (full squat)
30secs sprint rope work
2 mins rest

3 rounds

2 rounds last time. The plan is to increase the number of rounds each time depending on how the body takes it.

ROMWOD

[Moz69]

Note
Not happy with the form on my FS, see how the next block goes in a few days and may drop the weight 10% to improve form.

To clarify.
I recorded two sets of FS from different angles and from what I felt was reasonable form showed a number of errors.

1. Did not appear deep enough, just parallel
2. Knees appear to go way past my toes
3. Slight lean forward at the bottom of the squat.

It could be just I'm a bit tight after Xmas and new year.

Possible way forward is to dropping the weight down and greasing the groove for a while and possibly incorporate Bulgarian squats for strength.