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Fri 27 Sep 19 - Stimulation Training Day

AM

Preparing for tomorrow...

 

Midday

KB Work

With a 24kg KB

3 Rounds of:

- 15 x Single Arm Swings (each arm)

- 15 x KB Pull-Throughs (each side)

- 20 x Decline push-ups

- 12 x Cleans (each arm)

- 15 x Bodyweight Lunges (each side)

- 12 x Russian Twists

0:30s rest between each activity

1:00 rest between rounds

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Saturday 28 Sep 19 - Development Training Day

AM

Trained with Alex - we wanted to push ourselves... so...

 

The Devil's Mile

400m Lunge Walk

30 Push Ups

400m Broad Jump

30 Squats

400m Overhead Plate Carry (20kg)

30 Burpees

400m Bear Crawl

 

52 minutes

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Tuesday 01 Oct 19 - High Performance Recovery Training Day

AM

Tempo Intervals

Assault Bike

20 Sets of 0:15 @ 70% / 0:45 @ easy recovery

 

Then onto more work commitments for training. A good day overall

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Wednesday 02 Oct 19 - Stimulation Training Day

AM

Assault Bike

30s/20s/10 of moderate/hard/all-out

Repeat for 5 minutes total

Rest 2 minutes

Complete 4 times

 

Good session from Alex. RPM was 60 for moderate, 70 for hard - but that only lasted the first few intervals. Majority of the session was 50 RPM for moderate, 60 for hard, then reaching 70 for all out.

 

Deadlifts / Floor Press / Pendley Row. Approx 2:00 between sets for Deadlifts, 1:30 rest between sets for others. 

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

5 @ 82.5%

 

100kg / 80kg / 60kg

110kg / 82.5kg / 62.5kg

120kg / 85kg / 65kg

125kg / 87.5kg / 67.5kg

130kg / 90kg / 70kg

 

PM

Simple KB Swings (from Pavel)

Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.

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Thursday 03 Oct 19 - Stimulation Training Day

AM

GST

- Russian dips - 5, 5, 5, 5, - slow tempo. Hard work. Keep at them

- Ring Rows - 15, 15, 8, 6, 7 - Did 15 reps each set, but marked where I couldn't maintain tempo

- Elevated Plance Leans - 5 x 24sNeed to maintain that lean

- Hollow Body Holds - 5 x 36s -   Good work. Form held better than last week

- 1/2 Windshield Wipers - 4 x 6 - maybe stick at this for another cycle.

- Hanging Leg Lifts - 3 x 2 - Work on the form

 

Work Training - Limited time so only two lifts this morning

Back Squats / Push Press 

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

5 @ 82.5%

 

80kg / 45kg 

90kg / 50kg

95kg / 60kg

100kg / 65kg (4 Reps)

105kg (3 reps) / 62.5kg

 

PM

Simple KB Swings (from Pavel)

Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.

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Tuesday 15 Oct 19 - Stimulation Training Day

Interlude period was spent training. Got some PT done, but not as structured as normal.

 

AM

GST

- Russian dips - 5, 5, 5, 5, 4. Keep at them - Feels like it is continuing to improve in form

- Ring Rows - 15, 10, 5, 7 - Did 15 reps each set, but marked where I needed a break or lost tempo. Fatigued in this at the moment

- Elevated Plance Leans - 5 x 24s - Felt good, should film

 

Work Training

Deadlifts / Floor Press / Pendley Row. Approx 2:00 between sets for Deadlifts, 1:30 rest between sets for others. 

3 @ 70%

3 @ 75%

3 @ 80%

3 @ 82.5%

3 @ 90%

 

115kg / 80kg / 70kg

125kg / 85kg / 72.5kg

130kg / 90kg / 75kg

135kg / 95kg / 77.5kg

142.5kg / 100kg / 80kg

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Wednesday 16 Oct 19 - High Performance Recovery Training Day

AM

GST Work

- Ring Rows - 5 x 8

- 5 x Superset of 10 x Elevated Ring Pushus / 5 x Dips

 

KB Flow

Get link

 

Tempo Intervals

Assault Bike

20 Sets of 0:15 @ 70% / 0:45 @ easy recovery

 

PM

Simple KB Swings (from Pavel)

Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.

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Thursday 17 Oct 19 - Stimulation Training Day

AM

Work Training

Back Squats / Push Press / Hang High Pull

 

5 @ 70%

5 @ 75%

3 @ 80%

3 @ 82.5%

3 @ 90%

 

90kg / 60kg / 60kg

95kg / 65kg / 65kg

100kg / 67.5kg / 70kg

102.5kg / 70kg (failed after 2 reps) / 82.5kg

108.5kg / 60kg / 72.5kg

 

Accessory work:

4 times of:

- 8 x Plank to Push Ups

- 8 x Deadman's Pushups (Burpee with dumbbells, but the top part is a clean) - 2 x 12.5kg DB

- 8 x 1/2 Hanging Leg Raises

 

PM

Simple KB Swings (from Pavel)

Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.

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Friday 18 Oct 19 - Development Training Day

AM

Weight loaded walk

Went for ~100 minutes carrying ~30kg. Went up Trig Point. Getting hot. Better than last week (when we went up the alternate road - which was the toughest we have done it). The heat is making this walk a lot harder - still great though!

 

PM

Simple KB Swings (from Pavel)

Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.

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Saturday 19 Oct & Sunday 20 Oct

Restful days after the last two weeks.

 

Each day did KB work

PM

Simple KB Swings (from Pavel)

Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.

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Monday 21 Oct 19

AM

Stimulation Training Day

Rowing Session - 'Monah'

Recorded the 500m split pace

2:00 at pace/ 2:00r

     - 1:43.4 

2 x 1:00 at pace / 1:00r

     - 1:44.9

     - 1:42.8

4 x 0:45 at pace / 0:45r

     - 1:43.3

     - 1:43.8

     - 1:41.9

     - 1:42.8

6 x 0:30 at pace / 0:30r

     - 1:44.3

     - 1:44.3

     - 1:43.6

     - 1:45.0

     - 1:42.9

     - 1:44.3

 

Tempo Intervals

Assault Bike

20 Sets of 0:15 @ 70% / 0:45 @ easy recovery

 

Posterior Pelvic Tilt Fixing drills

 

PM

Simple KB Swings (from Pavel)

Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.

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Tuesday 22 Oct 19

AM

Development Training Day

 

GST

- Ring Rows - 15, 15, 9, 8, 7 - Did 15 reps each set, but marked where I needed a break or lost tempo. Better this week

- Elevated Plance Leans - 5 x 18s - Dropped back to increase intensity of lean

- Russian dips - 5, 5, 5, 5, 5

 

Work Training

Max Effort (3RM) testing

 

Deadlifts - 150kg

Benchpress - 100kg

Pendley Row - 82.5kg

 

PM

Simple KB Swings (from Pavel)

Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.

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Wednesday 23 Oct 19 - High Performance Recovery Training Day

 

AM

Tempo Intervals

Assault Bike

20 Sets of 0:15 @ 70% / 0:45 @ easy recovery

 

KB flow routine

 

PM

Simple KB Swings (from Pavel)

 

Every minute, do 10 single arm KB swings (each arm) for 5 minutes. 100 swings total. 24kg KB.

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Thursday 24 Oct 19 - Stimulation Training Day

AM

Monah Run session 

At home for the day for uni

 

590m

290m

270m

220m

210m

210m

210m

140m

130m

140m

140m

120m

130m

 

Stung, having not run for a while

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