Sometimes moving backwards allows us to assess what we need to do to move forward.
You now see what you need to operate at the level you want.
Adjust and correct and formulate the plan to get there. You can do this.
3 Likes
100%. This experience has taught me that I am prone to pride, and pride leads me to complacency. Attention to detail (outside of the clinic & coaching) is what I need to move forward.
Thank you mate. I needed that
2 Likes
Tuesday 9th August
Aerobic + Pump
Aerobic:
- Lv 12 Recumbent Bike: 45min
Pump:
- A: NG Hang: 3 x 50s / rest 10s
- B: OH Shrug: Bar x 3 x 50s / rest 10s
Wednesday 10th of August
C2 W2 D2
Warm-Up:
- SL Wall-Sit Hip Circles: 100 total / leg
Tier 1 - Speed Lower
- A: DB Rocker Jump: 10s x 4 x 2
- B: Approach 2 Foot Box Jump: 4 x 1 ea
Tier 2 - Heavy Upper
Overhead Press
- Bar x 10
- 40 x 3
- 45 x 5
- 50 x 4
Tier 3 - Volume Total
- A: TB Power Pull: 115 x 8 x 5
- B: SA Pulldown: 80 x 3 x 5-6 heavy
- C: Band Triceps Pushdown: Purple x 3 x 30+
- D: Neck Side Bridge: 2 x 20-30s ea
Popped 2 callouses on my left hand on the last set of power pulls. Hopefully I can still do my heavy cleans on Frida
Monday 22nd August
C3 W1 D1
Session Focus: Heavy Lower Body
O-Lift:
Power Clean + Hang Power Clean + Power Jerk
- 60 x 1+1+1
- 70 x 4 x 1+1+1
Heavy Lift:
Hatfield Squat
- 61.5 x 5
- 81.5 x 5
- 91.5 x 5
- 101.5 x 5
- 111.5 x 5
Assistance:
- A: SL Deficit Side Plank Tap: 3 x 3 ea
- B: Nordic: 3 x 3
Ankles:
- A: SM Position 3: 66 x 2 x 5s ea
- B: Split Squat Line Hop: 2 x 30s
1 Like
Thursday 25th August
C3 W1 D2
Session Focus: Heavy Lower Body
O-Lift
Hip Power Snatch + Hang Power Snatch + Power Snatch
- 40 x 1+1+1
- 50 x 1+1+1
- 55 x 1+1+1 very ugly
- 50 x 2 x 1+1+1
Heavy Lift
Glute-Focus RDL
- 75 x 5
- 95 x 5
- 120 x 5
- 125 x 2 x 5
Assistance
SSB Hatfield FFE Split Squat
- 61.5 x 6
- 71.5 x 2 x 6
Ankles
- A: SSB Calf Hold on Floor: 81.5 x 2 x 10s ea
- B: Lateral SL Line Hop: 2 x 30s ea - best 88R 85L
2 Likes
Cool O-lift complexes.
1 Like
Thanks mate, I’m experimenting with O-lifts a lot right now - it’s fun!
Friday 26th August
C3 W1 D2
Session focus: UB hypertrophy + Aerobic
Aerobic Work:
30min AMRAP
- 1min bike
- 1min ski
- 1min arms-only echo bike
Upper Body:
15min EDT
- A: 1.5 Rep Incline DB Bench: 20s x 3 x 6
- B: Zercher Shrug: 40 x 3 x 12
- C: Straight Arm Pulldown: 40 x 3 x 12
Finisher:
- EZ Bar Curl: 22.5 x 100 (5×10 + 8×5 + 10)
1 Like
Saturday 27th August
C3 W1 D5
Warm-Up:
- Ball handling 10min
Jumps:
- 30min working 2 foot approach jump
Sprints, tall kneel start:
- 10m curve x 1 ea
- 20m curve x 1 ea
- 30m curve x 1 ea
- 40m curve x 1 ea
Did some shooting here and there, but my shot was even more off than usual because of some pretty insane elbow flexor DOMS/tightness
1 Like
Tuesday 30th August
Easy Strength
Came down very sick over the weekend, still recovering so took it very easy with training
Power clean:
- 40 x 5
- 60 x 2 x 5
High Bar Squat
- 80 x 2 x 5
OHP / Weighted Pull-Up
- 40 x 2 x 5 / 10kg vest x 2 x 5
Pump:
- A. 3s Pause Hip Thrust: 80 x 10
- B. EZ Bar Rev Curl: 22.5 x 10
- C. EZ Bar French Press: 22.5 x 10
- D. DB Lateral Raise: 6s x 10
- E. Diamond Push-Ups: 10
- F. Ab Wheel: 10
Ankles:
- Jump rope: 5min
Aerobic:
- Echo bike: 5min nasal only @ 50-52 cadence
1 Like
Wednesday 31st of August
Easy Strength
Definitely still recovering. Fever and fatigue are much better, but i spent about 10 minutes coughing up sticky green shit this morning
Power cleans
- 60 x 5
- 70 x 3
- 75 x 2
High bar squat
- 85 x 2 x 5
OHP
- 40 x 2 x 5
Good morning
- 40 x 10
NG Chins
- Bodyweight x 10
EZ Bar Rev Curl
- Bar x 25
Wrist roller
- 10kg x 10 each way
Aerobic
- Jump rope: 5min
- Echo bike: 10min nasal only @ 50-52 cadence
2 Likes
Dude. If you have fever, don’t train!
Yeah i should have clarified, no fever so I’ve been training. When i was febrile it was just lots of sleeping - didn’t have energy for anything else
Thanks for looking out for me mate, i appreciate it!
Thursday 1st of September
Easy Strength
Starting to ramp up my loads and CV work. This session was probably a brush too far where I should be aiming, but still good overall
Warm-Up:
- Jump rope 5min
Running:
- 2 x 10/10 drill, tall starts
Cleans:
- 60 x 2
- 70 x 2
- 80 x 5 x 2
bit too heavy to really be Easy Strength, but felt good
3s pause Hip thrust:
- 80 x 10
OHP
- 30 x 10
Pull-Ups
- Bw x 10
Wrist Roller
- 10kg x 2 x 10 each way
Echo bike:
- 10min nasal only @ 53-55 cadence
Felt really good to push my CV system a bit more with the 10/10s and echo bike
3 Likes
That’s a relieve! It worries me when people take fever lightly and train despite being heavily symptomatic.
1 Like
Friday 2nd of September
Easy Strength
Warm-Up
- 5min jump rope
Running
- 1 x 10/10 tall starts
- 2 x 10/10 crouch starts
Fuck 10/10s are hard
Power clean
- 40 x 5
- 50 x 2 x 5
OHP
- 40 x 5
- 45 x 3
- 47.5 x 2
Glute focus Good Morning
- 40 x 10
Plyo Chin-Up
- 4, 6
High Bar Squat
- 60 x 10
Wrist Roller
- 10kg DB x tons
1 Like
Monday 5th of September
Cycle 3 Week 1
Massive volume block incoming - aiming to build up to 10x10 on BTN press, cable rows, hip thrusts and hatfield squats at the end of the next 6 weeks
Warm-Up:
- Infinity gallops
- Infinity squatted pogos
- Crawls
- Morgan hops
Sprints:
MB Pick-up Sprint
- 10 x 10m, hard starts
Tier 1 - Speed Total
Rebound Power Clean
- 60 x 5 x 2
Tier 2 - Heavy Lower
High Bar Low Box Squat
- 60 x 5
- 80 x 5
- 95 x 5
- 100 x 5
Tier 3 - Volume Upper
- A: High Incline DB Press: 17.5s x 10, 10, 10, 7, 6, 15s x 8
- B: SA LPD: 40 x 6 x 10 ea
Ankles
- SM Pos 3: 56 x 2 x 30s
- Jump rope: 5min
Pump
- Rev EZ Curl: bar x 2min (40 reps)
- Wrist roller extensions: 10kg x 2min
- Rev EZ Curl: bar x 1min (20 reps)
1 Like
Tuesday 6th September
Hoops
Warm-Up:
10min static dribbling
- Pounds
- Crosses
- Cross-tween
Ball handling: 10min
- Walking tween
- fall + 2 dribbles + inverted drag
- fall + 2 dribbles + speed stop
- hesi split step + 2 dribbles + inverted drag
- hesi split step + 2 dribbles + speed stop
Shooting:
- Mid range (5 spots): 3 makes per spot
Working on quick shooting motion. Found this helped me get out of my head and actually shoot more accurately
Check out:
- 5 Mikans
- 5 Reverse Mikans
- Free throws
1 Like
Wednesday 7th September
C3 W1 D2
Warm-Up:
- 12 minutes trying to kip-up
- 5 minutes swing downs
Tier 1: Speed Lower
Kneeling Jump Variations
- 8 minutes
Tier 2: Heavy Upper
- A: Floor Press: 70 x 5, 75 x 3, 80 x 2
- B: SA Hang: 3 x 10+10+10s
Tier 3: Volume Lower
- A: Banded DB RDL: 30s x 5 x 10, 1 x 16
- B: Plate Liu Raises: 5s x 6 x10
- C: Plate Front Raises: 5s x 6 x 10
Thursday 8th September
Basketball + Aerobic
Handles: 30min
- Working on walking tween and walking cross+tween
Assault Bike: 5min
- 2.94km, average 223W
Wrist Roller until bored
1 Like
Friday 9th of September
C3 W1 D3
Warm-Up:
- Figure 8 gallops
- 3-1 crossovers
- Backpedals
- Speed skip to accells
Sprints:
20m Sprint + 20m Speed Skip + 20m Sprint
- 3 reps, jog-in start
Tier 1 - Speed Upper
Blue Band 1-Board Press
- 40 x 5 x 2
Tier 2 - Heavy Total
Snatch + OH Squat
- Warm up with hip snatch, snatch balance and OH squat
- 40 x 1+1
- 50 x 5 x 1+1
Tier 3 - Volume Lower
- A: SSB Slantboard Squat: 41.5 x 6 x 10
- B: Hip Thrust: 70 x 6 x 10
Toast
Diet
Fast until midday
Lunch:
- MMC roast beef and potatoes
- MMC garlic chicken and sweet potato
Post-workout:
- MMC cajun chicken and potatoes
- Carrots
Dinner:
- MMC chipotle chicken and rice
- Roasted garlic, onions, carrot, pumpkin and zucchini
Snacks:
- 2x Chobani Fit yoghurt pouches
- 2x small mandarin
1 Like
Saturday 10th September
Aerobic + Pump
Aerobic: 2 rounds
- 5min stationary bike
- 5min Lv 4 row @ 2:10-2:20
- 5min VersaClimber
Pump: 3 Rounds
- KB Side Bends: 16 x 20 ea
- Alt Pinwheel Curl: 10s x 20 ea
- SA Triceps Extension: 15 x 15 ea
- Hanging Knee Raises: 20
1 Like