Building A Better Human

[Barkadion]

This one is on my list to try.. I'm afraid that it can be extremely boring...

Netflix is your friend!! Or youtube.

When I was younger, I would just sit there and do it, focussed on the mental aspect, of mind-numbing f**kery....now that I am older and wiser, netflix my man, netflix!

[Train_Hard_Live_Easy]

Location: The Glasshouse deck and then The Training Centre
Equipment: Snow shovel, splitter then 28kg KB and 24kg KB.

Am.
Following 11 inches of snowfall overnight my planned E session went by the wayside. Instead I cleared the deck of snow. 45 mins end to end with a good sweat going, followed by 15 mins of splitting wood for the lounge fireplace.

https://instagram.com/p/BNo-9a-DQrn/

https://instagram.com/p/BNpcjxYjRFD/

Then pm.

Training Centre.
Deload session for the guys in the gym. Feeling the work this morning so I did this before they arrived.
Warm up and movement prep.

20/20/20 all work periods

1A swing R
1A Swing L
Jumping jacks
3 rounds straight through 28kg KB used

2 mins rest

Push press R
Push press L
Rack hold
3 rounds straight through. There will be one side held twice on the rack hold. 24kg KB used

2min rest

20/10 x 6
Squats / FLR. (3 of each exercise will be done)

15 mins AD cool down.

Easy session all about moving. This is an easy week for the guys, and with this head cold I'll stick with their sessions if necessary

[Train_Hard_Live_Easy]

Well this head cold has been a shock to the system. Never have I had something this shitty. Averaging 3 hours per night sleep for 5 days straight even walking Candy was a struggle.

Felt I was over the worst of it so decided to do some moving today.

Location: The basement, The Glasshouse.
Equipment: 2x40# DBs, a 50# KB and AD6

10 min blocks
10 Bent over Row with hold at top
10 goblet squats
KB Armbar as recovery after 2 sets

4 rounds managed. HR felt like it was through the roof.

90s rest

5 Renegade Rows (push-up, row L, row R is on rep) with 40's
10 1A Swings (10R, 10L)
Rest some.

Finished at 3 rounds. Light headed.

Onto AD for 10 min easy ride.

Absolutely blown away at this. Will continue to take it light this week.

[Train_Hard_Live_Easy]

So I took things a bit too quick it would appear last Monday. Hit hard again on Monday night with just 3 hours sleep.

So spent the rest of the week just focusing on 30 min walks in the snow, and the odd bit of movement prep.

Felt better over the weekend so completed the session written for th guys at The Training Centre today

Location: The basement, The Glasshouse
Equipment: AD6, equaliser bars.

Movement prep then,
Buy-in:
5 Push-ups
15 Squats
5 Rounds
No rest at all between rounds

Then,

60s Cardio Choice [Skipping, Bike, Rowing Machine, Jumping Jacks, Swings] - AD for me on all cardio stations
10 Prisoner Get up [Hands held prisoner style, tall kneeling position, without removing the hands, and staying as upright as possible, stand up.] - if
they cannot do it, then lunges [count every leg]
60s Cardio Choice
7 Bodyrows with 5 – 7s hold at the top on the last row

3 Rounds
Minimal rest between stations and rounds. 3-5 breaths at most.

Then,

20 Scissor Kicks
20 Russian Twists
4 Rounds count every RH side.

10 min AD cooldown

Although minimal rest was to be taken in the 2nd circuit, I found I had to take 30-40s after the 2nd cardio effort before the bodyrows......breathing was very difficult.

I aimed to hit 20 Cals minimum on the 1 minute efforts [so not all out, but HARD sustainable efforts throughout]..... hit a total of 127 Cals by the end of the circuit, so I was happy.

Cooldown felt fantastic.

Let's see how this week pans out.

[J-Madd]

60s Cardio Choice [Skipping, Bike, Rowing Machine, Jumping Jacks, Swings] - AD for me on all cardio stations
10 Prisoner Get up [Hands held prisoner style, tall kneeling position, without removing the hands, and staying as upright as possible, stand up.] - if
they cannot do it, then lunges [count every leg]
60s Cardio Choice
7 Bodyrows with 5 – 7s hold at the top on the last row

3 Rounds
Minimal rest between stations and rounds. 3-5 breaths at most.

I love the look of this drill. I'm going to have to work this in sometime. Thanks for posting it.

[Moz69]

60s Cardio Choice [Skipping, Bike, Rowing Machine, Jumping Jacks, Swings] - AD for me on all cardio stations
10 Prisoner Get up [Hands held prisoner style, tall kneeling position, without removing the hands, and staying as upright as possible, stand up.] - if
they cannot do it, then lunges [count every leg]
60s Cardio Choice
7 Bodyrows with 5 – 7s hold at the top on the last row

3 Rounds
Minimal rest between stations and rounds. 3-5 breaths at most.

I love the look of this drill. I'm going to have to work this in sometime. Thanks for posting it.

I agree thanks for sharing and welcome back fella

[Train_Hard_Live_Easy]

I love the look of this drill. I'm going to have to work this in sometime. Thanks for posting it.

Cheers matey.

[Train_Hard_Live_Easy]

I agree thanks for sharing and welcome back fella

Thank you, Moz. It's good to be able to return.

[Train_Hard_Live_Easy]

Location: The basement, The Glasshouse
Equipment: AD6

45 min LSS on the AD.

HR maintained at 112 - 122 bpm.

Good aerobic/recovery session.

[Train_Hard_Live_Easy]

Hope everyone had a tremendous Christmas.

The last few days have been a mix of non gym activity.

Clearing 'The Deck' of the metric feck-ton of snow we've been fortunate to have over the last couple of weeks. Snowed non stop for 4 days over the Christmas period.

Throw in some X-country ski-ing (45 - 60 mins duration each session)...... it's been a great break staying out of the gym.

In years past I would have pushed and gone 'heavy and hard' to finish the year...... this year, it's been different. Recovery from illness has taken precedent and I've definitely eased off the work in the gym.

Training is stress, good stress, but stress nonetheless. The body only has so much capacity for stress, so with the shitty headcold, which 5 weeks later is still effecting my partner, Lorraine, staying with Low Intensity work has been very helpful.

Today will be the first training session in the gym in a while......I'm looking forward to it.

I will be in The Training Centre today, Thursday and Friday.

The aim today is fobbit intervals.
Tomorrow will be skinning up the local ski hill and snowboarding down
Thursday will be an SE day
Friday will be a work capacity day.

Will see how today goes, and do a full write up on completion.