Strength 3
Squats 4x5 165kg
Bench 6x5 100kg
Deadlifts (1 work set principle) 1x5 175kg
Deficit Pushups 3x 45
7 Likes
Mobility day
22 minutes of GoWOD
Lots of low back, hip and shoulder focus. I took the mobility assessment and my shoulders are so bad at external rotation so I’ll need to put some work in here!
5 Likes
Conditioning
“Miles and reps”
3 mins mobility circuit warm up GoWOD
3 mile run
100 pushups
25 pull ups
50 dips
25 burpees
35:30
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When I can do this in 25 minutes I will consider myself as having elite fitness
5 Likes
Little Anaerobic Capacity run into work this morning after a quick mobility warm up
Was hitting 3:30 to 3:45 pace for my surges. Room to keep building here
3 Likes
Plus a pushed pace 2.4km run after work.
Right shin a bit sore today so a very each zone 2 jog in and out of work. Will aim to get the BB work done tonight
6 Likes
Did a bastard SE workout at home when little one was sleeping
3x20
DB curl and press w drop step
TRX rows
Deficit pushups
Goblet squats
AB wheel
No training today as my external obliques above my right glute were a bit stiff and sore after a bit of a scrap at work the previous day
7 Likes
This week has been a bit fucked with shift pattern/family life etc. but the beauty of the IA approach for TBB means I’m not married to any specific days. I just pick up strength session 4 when I can and rack up HI/SE/LISS where possible
4 Likes
Won a promotion though so upped to 2IC of a team which is pretty wild
8 Likes
Congrats! That’s a win, for sure.
1 Like
Thanks man! I’ve got a bit of imposter syndrome even though I know I worked hard for it and have already relieved in the role 
I think I’m going to experiment with Zercher Squats for a bit in place of back squats for some more “bastard” strength
3 Likes
Strength 4 (5s at 80%)
Zerchers 4 sets with 112.5kg
WPU 4 sets with 35kg
Bench 4 sets with 107.5kg
Superset Zerchers and pullups. I took the first rep of Zerchers from the floor, lapped it like a sandbag and started my set from there. Really enjoyed how that felt and can definitely see how it’ll carry over to work. Will be interesting after a few cycles to see if it improves my back squat at all, if it drops off or it it remains unchanged.
9 Likes
HIC
600m resets
600m at 3:45km pace
2 min rest
8 rounds
Began each rest period with 20 deficit pushups. Was pretty smoked by final round. Want to be able to do this pace for 10 rounds before I increase speed
5 Likes
this is a great example of how I want my HR pattern to look on interval repeats where I maintain a hard pace. There should be a pretty consistent vertical osculation that trends upwards over time. The contrast between my first and last effort should be pretty significant but steady increases in ones between. If my HR doesn’t drop consistently like above I’ve either not rested long enough for the speed I’m trying to reach, or I’m running too fast for the recovery time I’ve allowed
4 Likes
LISS
45 minute incline treadmill ruck
10kg vest, 10% incline, 6km/h
7 Likes
Managed a double this morning
HIT - Anaerobic Capacity on the run to work
Strength 4
3x5 Zercher from floor
3x5 WPU
3x5 Bench
6 Likes
Cruisey 45min LISS jog today after a full session on the range
Always nice to get to send some rounds
6 Likes
Strength 6 (80% for 5)
Zercher squat from floor 3 sets
Weighted pull ups 3 sets
Bench 3 sets
Zerchers are still chewing up my forearms I just keep telling myself it’ll get better
6 Likes
I’ve ordered some 7mm elbow sleeves because I’m weak
1 Like
Do you have an axle bar at the gym ? If not then deff elbow sleeves for the bar.
1 Like