W8 D4 (gym) Cutting Block ( 5 sets + 6th set of 6 for main lifts )
02.12.2021 (5.45am fasted session)
Mobility, warmup
Explosive
Box jumps
2x5
OHP (4 second negatives)
15 x 8
30 x 8 x 5 sets
30 x 6
-ss-
SQUAT (4 second negatives)
Bar x 10
40 x 8
55 x 8 x 5 sets
55 x 6
Conditioning
Prowler (gym type)
High handle push one way, low handle on way back. Length of open floor space in gym, maybe 15-20m
11mins worth emom (11 rounds) - gassed
-4 second negative squats and ohp work, absoutely gets the HR pumping. sweating big time, then straight into some prowler work. more brutality.
-lunch walk during work day standard, esp with warmer weather.
-just under 7hrs solid sleep
Junior brought home a bug last week, whole family has it now, me included. On the tail end of it - when life gives you deloads… plenty of gardening and play with jnr on the weekend regardless. Glorious weather of late too at it starts to warm up.
Conditioning
16kg KB Swings x10 and 15kg BB Thrusters x10
amrap in 10mins - 8 rounds…
Elliptical SSC
15mins for target HR 130
-dang everything felt rough, coughed up a few loogies
-conditioning good to clear things out
-better now for it
-new training block, strength building as fairly recent block, where main lifts start at 3s x12r in week 1, transitioning to 12s x 3r in wk8.
-should be all ok to get 2 sessions in this week on the main lift focus being: squat and ohp (other work just maintenance (horizontal pull, horizontal push, DL)
-thanks @throwawayfitness and @Dresden all on the mend now I reckon
W1 D2 (gym) Strength Block:
08.12.2021 (5.45am fasted session)
Mobility, warmup
Band pullaparts 75+ between below
Lat pulldowns
35kg x 6, 10
50 x 12, 12, 12
HRI - Airdyne
15mins of 5sec at 100% emom then 55sec slow (140 cal, circa 7km)
Elliptical SSC
30mins for target HR 115
Conditioning
Sandbag snatch to work, amrap in 5mins… lost count, but circa 80reps.
-feeling bicep’s from yesterdays curls
-easing back into things this week. likely repeat week 1 next week
-mild chesty cough still, but improving everyday.
Phase 2
W1 D4 (gym) Strength Block ( 3 set x 12r for main lifts )
10.12.2021 (5.45am fasted session)
Mobility, warmup
Explosive
Box jumps
2 x 6
OHP
17.5 x 10
30kg x 12 x 3 sets
(last few reps are rest pause)
-ss-
SQUAT
Bar x 10
40kg x 12
50 x 12 x 3 sets
Conditioning
24kg KB Swings x10 and prowler (switching high and low handles)
amrap in 10mins - 7 rounds…
Elliptical SSC
20mins for target HR 130
-the previous block ingrained 4 second negatives on the squats, now it’s tough to speed things back up again. Getting there though. Defo repeat week 1 next week.
-no mercy with that prowler. just gasses me, drivers feeling it plenty. heavier swings today too
-pleased BW hovering around 66.5kg this am. Build strength, but work with maintenance food levels typically.
-repeating week 1 of phase 2 program, upped squats to 55kg. OHP no rest pause reps on 30kg compared to last week.
-niggling trap lhs still, heavier DL’s sat went fine though.
Well the instant coffee at work is awful, but i have a little french press and bring in some half decent ground beans so yep it hits the spot nicely. Along with breaky at my desk.