Warm up
15 mins crosstrainer.
5 mins animal flow
Round the world with 8kg slam ball
Club rotations
16kg low windmills
Magic 50
10 one arm snatches (5 each side) 16Kg
10 one handed kb swings (5 each side) 24kg
10 burpees. First 3 sets with press ups, went to lazy version as form was becoming sloppy due to fatigue and I was loosing intensity
Rest 60 secs repeat 5 time
Time: a very poor 13 mins
ROMWOD to finish
Note
to keep snatches light till confidence and strength builds up in the L shoulder
Fat Moz's training log
Re: Fat Moz's training log
An old Scottish friend once said to me "A queer bird the fish" I never bloody knew what he meant.
Re: Fat Moz's training log
14/3/17
ROMWOD
15/3/17
Warm up and mobility drills
FP 5x5 80kg
BSQ 5x5 60kg
Ring PU 1x5 4x4
Note
No hip or L shoulder pain. Plan to increase the weight in small increments with a deload week in commencing from the 27th.
All weights felt very light, however I am still struggling on the ring pull ups.
16/3/17
Warm up
rope work mobility drills, foam rolling
Meat Eater 2
10kb swings 24kg
10 burpees
6 rounds time 9:22.
Core work
Plank n shank 1x60 secs 1x40 secs
wheel roll outs 3x10
slider plank iso hold alternating arm out 3x10 secs each side.
Iso pull one arm 3x10 secs
Iso press 2x10 secs
ROMWOD 40 mins
ROMWOD
15/3/17
Warm up and mobility drills
FP 5x5 80kg
BSQ 5x5 60kg
Ring PU 1x5 4x4
Note
No hip or L shoulder pain. Plan to increase the weight in small increments with a deload week in commencing from the 27th.
All weights felt very light, however I am still struggling on the ring pull ups.
16/3/17
Warm up
rope work mobility drills, foam rolling
Meat Eater 2
10kb swings 24kg
10 burpees
6 rounds time 9:22.
Core work
Plank n shank 1x60 secs 1x40 secs
wheel roll outs 3x10
slider plank iso hold alternating arm out 3x10 secs each side.
Iso pull one arm 3x10 secs
Iso press 2x10 secs
ROMWOD 40 mins
An old Scottish friend once said to me "A queer bird the fish" I never bloody knew what he meant.
Re: Fat Moz's training log
Did plan for a density training day but I am wasted from working nights all week so have stuck to some mobility work instead.
ROMWOD & MWOD
ROMWOD & MWOD
An old Scottish friend once said to me "A queer bird the fish" I never bloody knew what he meant.
Re: Fat Moz's training log
18/3/17
ROMWOD
19/3/17
AM
ROMWOD
Workout
Warm up
Rope work, animal flow joint mobility
FP 85kg 5x5
BSQ 70kg 5x5
Ring PU 2x5 3x4 @ BW
100 kb swings one handed 24kg
Cool down.
Note
Weights felt light, slight twinge in right hip. Tight spot found when doing the MWOD in right glute needs more work. If able will do MWOD later today.
ROMWOD
19/3/17
AM
ROMWOD
Workout
Warm up
Rope work, animal flow joint mobility
FP 85kg 5x5
BSQ 70kg 5x5
Ring PU 2x5 3x4 @ BW
100 kb swings one handed 24kg
Cool down.
Note
Weights felt light, slight twinge in right hip. Tight spot found when doing the MWOD in right glute needs more work. If able will do MWOD later today.
An old Scottish friend once said to me "A queer bird the fish" I never bloody knew what he meant.
Re: Fat Moz's training log
AM
ROMWOD
Warm up. Rope work & mobility drills
GPP
30 secs burpees
30 secs bag work
30 secs burpees
30 secs bag work
Rest 60secs.
For four rounds
Used an old pair of fingerless bag gloves which allowed a quick transition between exercises.
Cool down
MWork. Hips, glutes, shoulders.
ROMWOD
Warm up. Rope work & mobility drills
GPP
30 secs burpees
30 secs bag work
30 secs burpees
30 secs bag work
Rest 60secs.
For four rounds
Used an old pair of fingerless bag gloves which allowed a quick transition between exercises.
Cool down
MWork. Hips, glutes, shoulders.
An old Scottish friend once said to me "A queer bird the fish" I never bloody knew what he meant.
Re: Fat Moz's training log
AM
ROMWOD
Core workout
Ab roll out x8
low windmill 16kg KB x5 each side
Side bends 2x16kg KBs 6 each side
TGU 2 each side
for 3 rounds
200 meter farmers walk 2x24kg KbS
50 meter slow bear crawl
Note
on the go from noon yesterday till 8:30 this morning so stuck to a basic core workout.
ROMWOD
Core workout
Ab roll out x8
low windmill 16kg KB x5 each side
Side bends 2x16kg KBs 6 each side
TGU 2 each side
for 3 rounds
200 meter farmers walk 2x24kg KbS
50 meter slow bear crawl
Note
on the go from noon yesterday till 8:30 this morning so stuck to a basic core workout.
An old Scottish friend once said to me "A queer bird the fish" I never bloody knew what he meant.
Re: Fat Moz's training log
22/3/17
Rest Day
23/3/17
warm up
Rope work, mobility drills, shoulder rehab work
Ring dips BW 5x5
Assisted Pistol Squats 5x5
Rope pull ups 4x4
Finisher
10 mins of sand bag walking rotating bear hug, zercher, shoulder @ 56 pound bag. Correct posture throughout with tensed core and glutes.
Note
slowly introduce more sandbag work with a gradual increase in weight for the finisher, the weight was manageable saying this was the first time .
ROMWOD & MWOD
Rest Day
23/3/17
warm up
Rope work, mobility drills, shoulder rehab work
Ring dips BW 5x5
Assisted Pistol Squats 5x5
Rope pull ups 4x4
Finisher
10 mins of sand bag walking rotating bear hug, zercher, shoulder @ 56 pound bag. Correct posture throughout with tensed core and glutes.
Note
slowly introduce more sandbag work with a gradual increase in weight for the finisher, the weight was manageable saying this was the first time .
ROMWOD & MWOD
An old Scottish friend once said to me "A queer bird the fish" I never bloody knew what he meant.
Re: Fat Moz's training log
23/3/17
Week of nights catching up so mobility day
ROMWOD and Mobility drills.
Knees are currently pain free touch wood. The right glute still gets very tight and needs more attention than anything else.
24/3/17
Warm up
Rope work and mobility drills
Combination drills on the bag
Workout
1 min 50 pound sand bag cleans with deep squat
1 min 7kg ball slams full squat again on pick up
1 min rope work sprinting
1 min dumbbell alternate high knees press thing (can’t remember what its called)
1 min 2x 24kg kb farmers walk
1 min rest
Repeat 3 times.
Bear Crawl
3x25 meters slow with low back and knees a few inches above the ground.
ROMWOD & Mobility drills later in the day.
Note
Nice routine need to pad out the sand bag more and slowly increase the weight. First time I have done this exercise in a long while so wasn’t fussed about using a heavy weight to start with.
After 2 mins of full deep squats legs were like jelly on the rope, v hard to force a high knee sprint out…all good though.
Week of nights catching up so mobility day
ROMWOD and Mobility drills.
Knees are currently pain free touch wood. The right glute still gets very tight and needs more attention than anything else.
24/3/17
Warm up
Rope work and mobility drills
Combination drills on the bag
Workout
1 min 50 pound sand bag cleans with deep squat
1 min 7kg ball slams full squat again on pick up
1 min rope work sprinting
1 min dumbbell alternate high knees press thing (can’t remember what its called)
1 min 2x 24kg kb farmers walk
1 min rest
Repeat 3 times.
Bear Crawl
3x25 meters slow with low back and knees a few inches above the ground.
ROMWOD & Mobility drills later in the day.
Note
Nice routine need to pad out the sand bag more and slowly increase the weight. First time I have done this exercise in a long while so wasn’t fussed about using a heavy weight to start with.
After 2 mins of full deep squats legs were like jelly on the rope, v hard to force a high knee sprint out…all good though.
An old Scottish friend once said to me "A queer bird the fish" I never bloody knew what he meant.
Re: Fat Moz's training log
Warm up
Mobility drills
FP 85kg 5x5
BSQ 70kg 5x5
Ring PU 3x5 2x4
Mobility drills later in the day
Note
Deload week to follow
Mobility drills
FP 85kg 5x5
BSQ 70kg 5x5
Ring PU 3x5 2x4
Mobility drills later in the day
Note
Deload week to follow
An old Scottish friend once said to me "A queer bird the fish" I never bloody knew what he meant.
Re: Fat Moz's training log
30 mins of ROMWOD and mobility drills
Note
planning a light training week with body weight movements for strength with GPP HiC and core work. I am enjoying the sandbags but its taking its toll on recovery.
Mobility drills going well I am pain free in the hips knees and lower back with a significant decrease in shoulder pain.
Note
planning a light training week with body weight movements for strength with GPP HiC and core work. I am enjoying the sandbags but its taking its toll on recovery.
Mobility drills going well I am pain free in the hips knees and lower back with a significant decrease in shoulder pain.
An old Scottish friend once said to me "A queer bird the fish" I never bloody knew what he meant.