Fat Moz's training log

[Moz69]

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.

Well due to working away I have pretty much done little training apart from mobility and rehab drills. So back home now and I was going to stick to BW exercises but was feeling fresh so thought I would carry on.

Warm Up

rope work and mobility drills.


FP 90kg 4x4 1x3
BSQ 80kg 5x5
Ring PU 4x5 1x4
Nordic Hamstring exercise 3x5 BW


Finisher
10 min walk with approx 80 pound sandbag.

ROMWOD and Mobility

Note
FP felt good I still had more in the tank but kept to what i was comfortable with. I also still have very little shoulder pain. BSQ still feels very light. A very slight twinge in my left knee, no hip or lower back pain, with the squat was as low as I could go.
I finally managed to find away to do the Nordic with my current set up. It was the first time with this exercise so took it steady, the plan is to do this twice per week in strength sessions. Hopefully this may lead to the end of my hamstring woes over the past few years.

Increased the weight in the sandbag to 78 pounds (just dropped a 10kg weight in wrapped in a thick blanket). Really felt this one, I was definitely walking slower than when using the lighter weight which was to be expected.

The is GPP tomorrow, density day on Saturday and my other strength workout on Sunday before going away for three days again.

[Moz69]

Warm up

rope work, animal flow, mobility drills.
Pretty chuffed beat my PR for sprinting crossovers..14


GPP

30 secs burpees
30 secs star jumps
30 secs high knee dumbell press 2.kg each hand
30 secs bag work medium to high power combinations, elbows low kicks etc
30 secs rest

repeat 4 times.

used my finger-less bag gloves throughout for smooth transition

core work

30 secs plank 30 secs shank for 3 minutes
1x25m bear crawl (i was wasted after the first one and had gone to failure which I did not intend to do)

ROMWOD and mobility drills still working on right glute and IT band.

Note
Been on nights so a bit fazed. Overall the workout was intense and good. I was pleased that when fatigued I could still dig deep and give the bag a shoeing. Stuck to 4 repeats not 5 as on a night shift tonight and intend to use the rowing machine on site for a 10 mins density drill. I will rest Saturday and do the second strength routine Sunday.

[Barkadion]

used my finger-less bag gloves throughout for smooth transition

MMA bag gloves rock. My favorite! Nice work, mate

[Moz69]

used my finger-less bag gloves throughout for smooth transition

MMA bag gloves rock. My favorite! Nice work, mate

sure are Bark and back at ya fella. How are you finding the meditation?

[Moz69]

intend to use the rowing machine on site for a 10 mins density drill. I will rest Saturday and do the second strength routine Sunday.

Best laid plans of mice and men and all that the late night training plan did not come to fruition.

So after 3 hours sleep did a density workout

10 mins continual rope work moderate to high knees
10 mins 7kg ball slam

Intended to follow with 5 mins power punching but ran out of time.

Decided on the rope as to maintain speed and intensity I am also required to concentrate on the coordination so a mental aspect to the exercise. The ball slams turned started being a full squat on pick up, ball behind the head and then slamming it down. This near the end turned to an explosive jump up from a full squat on pick up with the ball being taken behind the head slammed down while still in the air from the jump.

Cool down

Walk to the local pub

Plan tomorrow is the second strength workout with core and finisher

[Barkadion]

used my finger-less bag gloves throughout for smooth transition

MMA bag gloves rock. My favorite! Nice work, mate

sure are Bark and back at ya fella. How are you finding the meditation?

It is just great. I wish I knew it before. What is interesting that I feel it as recovery system now. Clearing mind and body. I thought it is about feeling "more relaxed". But it is more like feeling more "clear, clean and sharp"..

Are you practicing too?

[Barkadion]

Walk to the local pub

Plan tomorrow is the second strength workout with core and finisher

"Got finished at the local pub".. I like that

[Moz69]

MMA bag gloves rock. My favorite! Nice work, mate

sure are Bark and back at ya fella. How are you finding the meditation?

It is just great. I wish I knew it before. What is interesting that I feel it as recovery system now. Clearing mind and body. I thought it is about feeling "more relaxed". But it is more like feeling more "clear, clean and sharp"..

Are you practicing too?

Sounds good, been practicing mindfulness but need to be more consistant

[Moz69]

Walk to the local pub

Plan tomorrow is the second strength workout with core and finisher

"Got finished at the local pub".. I like that

Excellent for work life balance

[Moz69]

Warm up

Mobility drills

Ring Dips BW 5x5
Rope Pulls ups 4x5
Nordic Hamstring Curl 5x5
Assisted Pistol Squat

Note
Planned to do a core workout but feel pretty fatigued so gave it a miss.