monday
am
2x
20x glute band walk side and front and back
10x ab roll out
50x band pull apart
2x
8x s/l good morning - bb
10x banded push up
1 min rest
2x
20x step up - 2 plate - bb
10x banded push up
1 min rest
2x
5x drop squat w/5 glute band - bb
15x calf raise pulse
10x banded push up
8x 15s on/45s off banded high knee runs
20 min bike
smr
pm
6x30s runs
240
4 mins
230
8 mins
240
210
10 mins
220
215
tempo - 10x100m
|
Thread: ballzofpeaze training log
-
05-01-2017, 04:19 AM #301aussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
-
05-01-2017, 05:51 PM #302
tuesday
am
20 min bike (3 min warm up, 5x 30son/off, 5 min climb, 5x 30son/off, 2 min cool down)
3x
10x band push up
20x unilateral cable row
50x band pull apart
10x lateral raise (6kg,6kg,4kg)
1 min rest
bw 82kg, but feeling really flipping lean.aussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
-
05-02-2017, 03:16 AM #303
pm
tempo
med ball circuit
gym -
glute circuit
3x
10m x side to side
10m x up and back
1 min x s/l glute bridge
10m x hops in different angles
3x
6x s/l hang clean onto box- 40kg
6x lat pull down box grip - 40kg w/ pause
6x s/l squat w/ smith machine - 70kg
6x s/l leg press - 6 plates
3x
20m front rack bb lunge - 25kg --> 20x mat splits
6x s/l wobble board dl - 12.5, 15, 15kg
20x hip flexor machine - 30kg --> 3x mat double split --> 20x lunge splits w/ bb
6,6x nordics -> 6 eccentric, 3x weighted to sticking point - 10kg plate, 3x bw to sticking point
3x
10x face pull - 25kg
10x rope row - 25kg
10x banded push up
15x back ext - 10kg plate
3x100 jump rope skipping w/ 1 min restaussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
-
05-04-2017, 03:06 PM #304
thursday
am
2x
20x glute band walk side and front and back
15x ab roll out w/ swiss ball
50x band pull apart
2x
8x s/l good morning - bb
1 min rest
2x
20x step up - 2 plate - bb
1 min rest
2x
5x drop squat w/5 glute band - bb
15x calf raise pulse
8x 15s on/45s off banded high knee runs
25 min bike
pm
track
drills + mini hurdles
4x speed bounds
2x ea/ leg speed hops
5x
10x wall ext.
30m sled pull
30m speed bounds
30m sprint
2 min rest
felt great booooy
friday
am
25 min bikeaussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
-
-
05-06-2017, 09:54 PM #305
friday
am
bike
pm
5x4 (65,70,75,80,85kg)
snatch grip high pull
45s rest
clean grip high pull
2min rest
5x4
parrallel box squat (75,115,115,115,115)
45s rest
RDL (to knee)(70,100,120,130,130)
2 min rest
both with glute band and 3,1,1 tempo
3x
10x glute kick back
10x band pick up
6x floor nordics
10x ab roll out
3x
10x face pull
10x rope pull
10x band push up
10x back ext
3x100 skipping w/1min rest
sat
am
yoga
pm
big circuit + swim + ice baths and movement
sunday
bike 25 min
3x
50xband pull apart
20x band clams ea/side
30x on back abductions
10x partial crunchaussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
-
05-08-2017, 03:53 AM #306
monday
am
2x
core + glute circuit
2x bw step up + band pull apart + ab roll outs
2x drop squat and calf raise
20 mins bike
pm
8x40s runs (4x2)
285
275
280
270
290
270
270
270aussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
-
05-08-2017, 05:09 PM #307
tuesday
am
40 min spin bike (2 min warm up, 4x 2 min climb, 10x 10son/20s off efforts, 5 min climb, 1 min cool down)
I want my training program to look something like this for the current:
Monday
AM
Deep core, glute circuit, battle ropes.
PM
Speed endurance
Tuesday
AM
Spin session (40 min)
PM
Circuit Gym
Wednesday
AM
Upper body + core + yoga
PM
Light spin (20 min) + BBall
Thursday
AM
Rest
PM
Power Speed
Friday
AM
Spin session (40 mins)
PM
Power Gym
Sat
AM
Upper body + core + yoga
PM
Regen Day
Sunday
Rest or Dunes/Stairs
It's a packed week and it'll modify as I begin my teaching prac in 3 weeks, but I think I can get it all done.
Furthermore, I want to make my heaviest 81kg. Firstly, I've got to get to 81kg. It'll happen but once I'm there, it'd be nice to bottom out under 80kg.aussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
-
05-09-2017, 03:23 AM #308
Tuesday
pm
med balls
10x forward
10x back
5x s/l forward
5x chest pass + jump
3x
10m x up, back, side to side glute band
1 min s/l iso glute bridge
10m x hops up, back, side to side
20x band pull apart
in gym:
3x
6x s/l clean with foot coming onto box - 40kg
6x s/l squat w/ smith machine - 80kg
6x weighted chin up - 20kg KB
6x s/l leg press - 6 plates
3x
20m lunge - 20kg BB -> 20x mat splits
6x arabesque on wobble board - bb 12.5kg
6+6 GHR (6 nordic eccentric, 6 to sticking point and back w/ 10kg plate)
20x hip flex machine -> 3x double split mat jump -> split jumps - 20kg BB
3x
10x face pull 30kg
10x rope row 30kg
10x back ext. 10kg plate
100x skippingaussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
-
-
05-09-2017, 07:49 PM #309
wednesday
am
3x10
Wall Push Up
Band Pull Apart
Palloff Press
Ab Roll Out
5x
6,5,4,3,2Pendlay row
10x ea/side High/Low Woodchop
10x Swiss ball roll out
3x
10x S/A Cable Row
20x S/A Side Plank + Row
10x Band Push up
10x Push up
3x20 Band Pull Apart
+yoga afteraussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
-
05-12-2017, 09:46 PM #310
thursday
5x
10x wall ext
30m sled
30m speed bound
30m sprint
friday
am
bike
pm
5x4 (70,75,80,85, 90kg)
snatch grip high pull
45s rest
clean grip high pull
2min rest
5x4
Weighted chin 20kg
45s
parrallel box squat (80,120,120,120,120)
45s rest
RDL (90kg all sets
45s rest
both with glute band and 3,1,1 tempo
3x
10x glute kick back
10x band pick up
10x ab roll out
3x
6x concentric nordic
10x face pull
10x back ext
3x100 skipping w/1min restaussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
-
05-13-2017, 08:44 PM #311
saturday
am
wednesday
am
3x10
Wall Push Up
(20x)Band Pull Apart
Palloff Press 18kg
Ab Roll Out
5x
6,5,4,3,2Pendlay row (60,65,70,75,80)
10x plate drop and row 10kg
10x ea/side High/Low Woodchop
3x
10x S/A Cable Row 23kg
20x S/A Side Plank + Row 23kg
10x Band Push up
10x Push up
3x50 Band Pull Apart
+yoga after
pm
20min bike + hot bath
sunday
am
cooper park stairs
3x doubles stairs
5 min rest
3x singles
5 min rest
3x doubles stairs
5 min rest
2x hill sprint option
2 hours later
20 min bike + hot bath
I have rest and test week this week, including skin folds tomorrow. I've been eating badly last week because i was stressed with a few uni assignments, trying to just lose a bit of water weight and see if I can have some half decent skin folds tomorrow. Not too fussed if they're not great.aussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
-
05-15-2017, 05:48 PM #312
monday
Tuesday
pm
tempo running test - 5:26
2x
10m x up, back, side to side glute band
1 min s/l iso glute bridge
10m x hops up, back, side to side
20x band pull apart
in gym:
2x
6x s/l clean with foot coming onto box - 40kg
6x s/l squat w/ smith machine - 700kg
(3x) 6x weighted chin up - 22.5kg KB
6x s/l leg press - 6 plates
2x
20m lunge - 20kg BB -> 20x mat splits
10x jefferson curl - 20kg KB
6x arabesque on wobble board - bb 12.5kg
6,6 GHR eccentric (should've been 3,3 with weight/bw, used 10kg)
10x hip flex machine -> 3x double split mat jump -> split jumps - 20kg BB
2x
10x face pull 30kg
10x band push up
10x back ext. 10kg plate
Wednesday
am
20x100m tempo
BW monday night 81.6kg
Decided to drop the load on this gym session. It had originally been set out as a testing week,inc. skin folds and what not. My groin is also feeling super tender, so this week will be a load off kind of week without necessarily taking the load completely off. Got my coach to work my groin a bit and it was good to find ou he found some lumps and that it wasn't just another case of OP.aussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
-
-
05-17-2017, 05:05 PM #313
^ those were meant to be monday/tuesday
Wednesday
pm
3x10
Wall Push Up
(20x)Band Pull Apart
Palloff Press 18kg
Ab Roll Out
5x
6,5,4,3,2Pendlay row (62.5,67.5,72.5,77.5,82.5)
10x plate drop and row 10kg
10x ea/side High/Low Woodchop 23kg
3x
10x black band s/a row
20x S/A Side Plank red band + Row
10x Band Push up
10x Push up
3x50 Band Pull Apart
+yoga afteraussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
-
05-18-2017, 06:43 PM #314
thursday
pm
standing broad jump - 3m
40s test - 330m (finished running at 339m, may be how i've measured in the past.) 10m PB from last Sept.
30s test - ~260m
friday
am
20min bike
got skin folds this eveningaussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
-
05-21-2017, 05:09 PM #315
friday
am
20 min spin bike
pm
hurdle mob + glute act.
3x4
snatch grip high pull (70,80,90kg)
clean grip high pull (same weights)
3x4
(5x) weighted chin 22.5kg
box squat (60,100, 120kg)
RDL (90,90,90kg)
2x
10x KB Straight leg dead 20kg
10x Cable kick back 30kg
6x Nordic hams eccentric (3x10kg, 3x BW)
10x S/L ham bridge 10kg KB
10x Ab roll out
3x
10x face pull 30kg
10x banded push up
10x back ext.
weighted in at 80.6kg today but didn't drink a whole lot of fluids. still yet to do skinnies :'( lol.
saturday
am
3x10
Wall Push Up
(20x)Band Pull Apart
Palloff Press 18kg
Ab Roll Out
5x
6,5,4,3,2Pendlay row (62.5,67.5,72.5,77.5,82.5)
10x plate drop and row 10kg
10x ea/side High/Low Woodchop 23kg
3x
10x black band s/a row
20x S/A Side Plank red band + Row
10x Band Push up
10x Push up
3x50 Band Pull Apart
+yoga after
pm
20 min bike
Sunday
am
sand dunes session
10x small hill ~7s each effort
6x10 up hill double leg jumps
3x big hill sprints 17,17,22s efforts.
pm
20 min bike
Monday
am
3x
50x band pull apart
20x banded glute bridge
20x standing clam abductions
20x band high pulls
20x lying clams ea/side
10x incline plank + ext.aussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
-
05-22-2017, 03:20 AM #316
-
-
05-22-2017, 09:27 PM #317
-
05-23-2017, 03:25 PM #318
tuesday
pm
tempo
med ball circuit
2x glute circuit
3x
6x s/l clean - 40kg - starting to move better. will increase load during this block.
6x s/l smith machine squat - 80kg
6x s/l leg press 7p
6x weighted chin 25kg
3x
20m BB lunge - 25kg --> 20x mat splits
10x KB stiff leg dead off 2 plates - 20kg
6x ham nordics (3 - 10kg, 3)
20x hip flex machine - 35kg, 3x mat scissors, 20x BB splits
6x s/l DL on wobble board 12.5kg
10x ab roll out
3x
10x face pull - 30kg
15x banded push up
15x back ext. 10kg plate
1x glute circuit to finish
my body, especially my calves are fukd. look forward to yoga today.aussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
-
05-24-2017, 04:36 PM #319
wednesday
am
3x10
Wall Push Up
(20x)Band Pull Apart
Palloff Press 18kg
Ab Roll Out
5x
6,5,4,3,2Pendlay row (62.5,67.5,72.5,77.5,82.5)
10x plate drop and row 10kg
10x ea/side High/Low Woodchop 23kg
3x
10x black band s/a row
20x S/A Side Plank red band + Row
10x Band Push up
10x Push up
3x50 Band Pull Apart
+yoga after
+ basketball PMaussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
-
05-25-2017, 05:00 AM #320
-
-
05-25-2017, 09:55 PM #321
-
05-26-2017, 08:54 PM #322
pm
5x4
snatch grip high pull (70,75,85,90,95kg)
clean grip high pull (same weights)
5x4
weighted chin 25kg
box squat (60,100, 125, 125, 125kg)
RDL (95,95,95kg)
2x
10x KB Straight leg dead 20kg
10x Cable kick back 30kg
6x Nordic hams eccentric (3x10kg, 3x BW)
10x S/L ham bridge 20kg BB
10x Ab roll out
3x
10x face pull 30kg
15x banded push up
15x back ext.
saturday
am
3x10
Wall Push Up
(20x)Band Pull Apart
Palloff Press 21kg
Ab Roll Out
5x
6,5,4,3,2Pendlay row (65,70,75,80,85)
10x plate drop and row 10kg
10x ea/side High/Low Woodchop 23kg
3x
10x black band s/a row
20x S/A Side Plank red band + Row
10x Band Push up
10x Push up
3x30 Band Pull Apart
+yoga afteraussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
-
05-27-2017, 10:20 PM #323
saturday
pm
10x90m on 30s rest ~ 12.2 ea/ rep
3x
10m x side + hold abudctions
50x seated band abductions
30x banded hip thrust
10 mins of 10s on/20s off ergometer
sunday
rest
long walk + swim @ the beachaussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
-
05-28-2017, 09:41 PM #324
-
-
05-29-2017, 05:20 AM #325
-
05-30-2017, 07:38 PM #326
Tuesday
pm
2x glute circuit
3x
6x s/l clean - 40kg - starting to move better. will increase load during this block.
6x s/l smith machine squat - 90kg
6x s/l leg press 7p
6x weighted chin 27.5kg
3x
20m BB lunge - 25kg --> 20x mat splits
10x KB stiff leg dead off 2 plates - 20kg
6x ham nordics (3 - 10kg, 3)
20x hip flex machine - 35kg, 3x mat scissors, 20x BB splits
6x s/l DL on wobble board 12.5kg
3x
10x face pull - 35kg
15x med ball push up
15x back ext. 10kg plate
1x glute circuit to finishaussie cawk pulla crew
sports misc crew
golden state warriors crew
Jross' wifebeater dedication crew
same pose for every avi crew
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