W4 D3 (gym) Strength Block
05.01.2022 (6.45am fasted session)
Mobility, warmup
Band pullaparts various angles 90+
Explosive
Vertical jumps
x4, 6
Hex DL
Bar x 10
40kg x 8
60 x 6
80 x 5, 5
Bench
bar x 10
40kg x 8
60 x 5
65 x 5
-ss-
Seated row
35kg x 8
50 x 8
70 x 5, 5
Conditioning
75 burpees as quick as possible
(8min 35 seconds)
Elliptical
20mins SSC 116 ave HR
-DL deload (lowered the weight), lower back still a bit sore but better once moving
-thanks @shaneinga - great to read you’re also back into things in earnest.
W4 D5 (gym) Strength Block
07.01.2022 (6.45am fasted session)
Mobility, warmup
Band pullaparts 100+ between below
Explosive
Ball slams
2x8
Lat pulldowns
35kg x 10
50 x 8
65 x 6
Pullups
BW+5kg x4 +1n
BW +10kg x 4+1n x2 sets
-ss-
facepulls x 20, 20, 20
HRI - Airdyne
10mins of 5sec at 100% emom then 55sec slow
Conditioning
Devils press (10kg KB’s) x 10 -ss- 20kg BB thrusters
amrap in 10mins (6-7 rounds?) - gassed big time
Elliptical SSC
10mins for HR 120
-glute foam roll, lacrosse ball work post session
-never been more soaked from sweat than this session, 15mins airdyne then extra conditioning, brutal stuff.
-had some poor choice combinations on swings with other grip work
recently @shaneinga as it taxes the grip big time. at least with the prowler it’s just push like hell and no tough grip rqd
-plumbing (pic) work yest, fixing a slow leak found in mains to house. nothing like jackhammering reinforced concrete paths, and digging on ‘rest day’.
-squats upped by 5kg. With shorter rests between sets and breathing I made it thru
-left OHP at same weight.
-keep foam rolling them glutes… some soreness but only when rolling, feeling fine otherwise.
W5 D2 (gym) Strength Block
11.01.2022 (5.45am fasted session)
Mobility, warmup
Band pullaparts 50 between below
Foam rolling on glutes
Explosive
Ball slams
2x8
Lat pulldowns
35kg x 10
50 x 7
65 x 5
Pullups
BW+5kg x5, 5, 5
BW x5 +10sec negative
-ss-
facepulls x 20, 20, 20 & rope pulldowns 3x5
HRI - Airdyne
10mins of 5sec at 100% emom then 55sec slow
Conditioning
20kg BB thrusters x10 -ss- 16kg KB swings x 15
3 rounds only (4.07)
Elliptical SSC
20mins leg refresher, 12sec on emom. HR 128 ave
-flat as a tack after poor broken sleep last 2 nights… return to work stress surely a factor.
-reduced airdyne and less conditioning accordingly.
-more recovery required but got today’s work in.
-plumbing fun indeed @shaneinga , pinhole leak resulted in last water bill doubling… glad i found the issue. Add in doing the digging etc whilst a toddler wants out of the house to help… more fun…!
-soaked with sweat from latter squats, feeling heavy but manageable
-BW was 68kg steady earlier this week. Sitting around maintenance levels
-sleep slightly better until cat meowed at 4.30am…
-note to self: bracing so crucial… squats were tough today, just got them done.
-rest day yest, walks and playground time with jnr, mowed lawns etc.
-thanks @shaneinga my home setup is a bit lacking atm, shed is full of other stuff - most gym things are packed away. Generally using a commercial gym but get a few extra things done at home, especially with more ‘working from home’ now office restrictions are ramping up, with masks etc.
W6 D2 (gym) Strength Block
18.01.2022 (6.45am fasted session)
Mobility, warmup
Band pullaparts 80+ between below
Explosive
Ball slams
10kg x 8, 9
Lat pulldowns
35kg x 10
50 x 8
65 x 6
Pullups
BW+5kg x5, 5, 5, 5
Conditioning
HRI - Airdyne
15mins of 5sec at 100% emom then 55sec slow (140 ish cal)
Core
McGill x3 plus birddogs
3 rounds
-been neglecting core of late, time to bring that back in
-likely some conditioning this arvo
-chiro yest pm (maintenance), a tad sore from chiro massage combined with squats re glutes. but all good
