28-Feb WOD

WU:
400m Run 85%
3 Rounds of -
12x Squats
12x PU w/H
12x Back Raise
6x Flying Dogs
HFS

Stretch

SWOD:
Shoulder Press 3x5 (52.5kg Reset)
Front Squat 3x5 (70kg-75kg-80kg-85kg-90kg(PB))

Chin Up 3xMax (7-6-6)
Dips 3x12

WOD
800m Run for time
Time: 3'19

Stretch

Comments:
Nice PB on the front squat and a reset on the SP. Not getting the gains I was hoping there with the SP, need to start back and work forward again.

27-Feb WOD

WU:
400m Run 85%
3 Rounds of -
12x 15kg DB Squats
12x 15kg DB Swings
12x Back Raise
8x Sliders
8x Two Legged Glute Activation Stretch
HFS

Stretch

SWOD:
Bench -
Power Grip 1x8 (78kg)
Wide Grip 2x10 (65kg)
Narrow Grip 2x10 (60kg)

OHS 3x3 (20kg)

UR Row 4x6 (60kg)

HSC DBs 5x3 (17.5kg-20kg-22.5kg-25kg-27.5kg)

WOD:
1600m Run for time
Time: 6'53

Stretch

Comments:
Head was not in the game today, OHS is still a struggle, need to get more flexability in my upper back. Was happy with the 27.5kg DBs on the HSC, thats a PB there. Run could have been quicker. Started at 12.5kmh and increaed 1kmh ever 300/400m, last 200m were at 18kmh.

26-Feb Home Mob

3 Rounds of -
15x Shoulder Dislocates
15x OHS
15x Band Pull Aparts(Purple)

Strech & Foam Roll

Comments:
Just a quick one!

24-Feb WOD

WU:
400m Run 85%
3 Rounds of -
12x 15kg DB Squat
12x 15kg DB Swing
12x Plank /PU
12x Back Raise
HFS

Stretch

SWOD:
RDL 4x5 (90kg)
Thruster 5x3 (40kg-45kg-50kg-55kg-60kg)
OH Swirls 3x15 (20kg)

WOD:
15-12-9
35kg Thruster
Body Rows
Time: 5'05

400m Run 85%

Stretch

Comments:
Still hate them thrusters. WOD was a killer, was dying after it and only took 5min!

22-Feb WOD

WU:
400m Run 80%
3 Rounds of -
12x 15kg KB Squats
12x 15kg KB Swings
12x Band Pull Aparts(Purple)
12x Back Raise
HFS

Stretch

SWOD:
Shoulder Press 3x5 (55kg-55kg-60kg)
Squat 3x5 (85kg-95kg-105kg-115kg-120kg(PB))

WOD
800m Run
45min Rest
600m Run
45min Rest
400m Run
45min Rest
200m Run
Time: 11'21

EOW:
Drag Curls 3x12 (15kg)

Stretch

Comments:
Good WOD today, wanted to see more distance and constant speed on the running. Want to try a 5k distance for time. PB on the squat, but this is more that I dont have any spotters and refuse to cheat on the smith machine ;)

21-Feb WOD

WU:
400m Run 85%
3 Rounds of -
12x Squat
12x Scap PU
12x Back Raise
8x Sliders
8x Two Legged Glute Activation Stretch
HFS

Stretch

Burgner Warm Up

SWOD:
5 Rounds of -
Barbell Complex
1x Power Clean
2x Hang Power Clean
3x Front Squat
2x Push Press
(45kg-50kg-55kg-57.5kg-60kg)

Chin Ups 3xMax (7-6-5)
Dips 3x12

WOD:
4 Rounds -
400m
45sec rest
Time: 8'52

Torture Twist 3x3(3 each side sec per side)

Stretch

Comments:
Hamies are well tight today.

20-Feb WOD

WU:
400m Run 85%
3 Rounds of -
12x 15kg DB Squats
12x 15kg DB Swings
12x Flying Dogs(6 a side)
12x Back Raise
HFS

Stretch

SWOD:
Bench -
Power Grip 1x8 (70kg)
Wide Grip 2x10 (60kg)
Narrow Grip 2x10 (55kg)

A1. DBs SLDL 4x5ps (10kg-12.5kg-15kg-15kg)
A2. 4x15 Band Pull Aparts (Purple)

WOD:
4 Rounds of -
400m Run
5x Right Arm 20kg DB Swing
5x Left Arm 20kg DB Swing
Time: 9'09

Core:
Myotatic Crunch 3x6
Cat Vomit x10(8sec)

Stretch

Comments:
Week 2 of the benching protocol, so still seeing how it goes. Working up the weight on the SLDL and then into a WOD. Decent running time on there, but have some room to increase the speed.

18-Feb Home WOD

WU:

3 rounds of -

15 dislocates

15 OHS

15 red band pull aparts

Stretch

Foam roll

Lacrosse ball

Band stretching

WOD:

TGU 4x2reps per side 16kg KB

3 rounds -

20x kb swings

15x 7.5 kg weighted sit ups

15x PU

Stretch

Comments:

Just a little to keep me going and losen out the limbs!

17-Feb WOD

WU:
400m Run 85%
3 Rounds of -
12x 15kg DB Squat
12x 15kg DB Swing
12x Scap PU
12x Back Raise
HFS

Stretch

Burgner Warm Up

SWOD:
Power Clean 3-3-3-3-1-1-1 (40kg-50kg-55kg-60kg-65kg-70kg-75kg(F))

WOD:
3 Rounds of -
60kg Barbell Complex
1x Power Clean
2x Hang Power Clean
3x Front Squat
2x Push Press

400m Run 85%

Stretch

Comments:
FOOK SAKE.... tech out the window again at the 75kg! All the way up it was good, then BOOM im done. Need to cut the weight back and work on this over and over again. Then the WOD was a killer, hands were hanging off me at the end. The last HPC was so dodgy.

16-Feb Home MOB

3 Rounds of -
12x Shoulder Dislocates
12x OHS
12x Band Pull Aparts (RED)
12x KB Swings
+
20x Two Legged Glute Activation Stretch

Stretch / Foam Roll / LB

Turkish Get Up 5x1set (7.5kg-7.5kg-7.5kg-16kg-16kg)

16kg KB 75 Swings
Time:1'29

Stretch

Comments:

Just some flexibility on my WFH lunch break, long time away for TGUs, so focused on tech with some lighter sets. Good old swings for time, man I felt slow there!

15-Feb WOD

WU:
400m Run 85%
3 Rounds of -
12x 15kg DB Squats
12x 15kg DB Swings
12x Flying Dogs(6 a side)
12x Back Raise
10x Sliders
HFS

Stretch

SWOD:
Squat 4x5 (85kg Reset)
UR Row 4x8 (60kg)

3 Rounds of -
A1. 20kg Swirls x15
A2. PU x10

Core:
Torture Twist 3x3(3 each side sec per side)
Myotatic Crunch 3x6
Cat Vomit 1x10(8sec)

400m Run 85%

Stretch

Comments:
Head not in the game today, lack of sleep and not feeling too hot. Reset on the leg, were feeling a little burnt. Then some core work, killer stuff!

14-Feb WOD

WU:
400m Run 85%
3 Rounds of -
12x Squats
12x Band Pull Aparts (Purple)
12x Scap PU
12x Back Raise
6x Two-Legged Glute Activation Stretch
HFS

Stretch

SWOD:
Deadlift 1-1-1-1-1-1-1 (130kg-135kg-140kg-145kg-150kg-155kg-157.5kg(PB))
Push Press 5x3 (55kg-60kg-65kg-70kg-75kg)

WOD
4 Rounds of -
250m Row
5x 20kg DBs HSC
Time: 9'52 (Approx row time was 4'38)

Stretch

Comments:
NEW PB on the DL today, BOOM...actually I recon I had the 160kg, but ddint want to push it. Want to increase on the push press, should be able to get more weight on that.

13-Feb WOD

WU:
400m 80%
3 Rounds of -
12x 15kg DB Squat
12x 15kg DB Swing
10x Flying Dog
12x Back Raise
HFS

Stretch

SWOD:
Bench -
Power Grip 1x8 (65kg)
Wide Grip 2x10 (55kg)
Narrow Grip 2x10 (50kg)

Front Squat 5x3 (70kg-75kg-80kg-85kg-87.5kg(PB))

WOD:
400m Run
21 PU
400m Run
15 PU
400m Run
12 PU
400m Run
9 PU
Time: 8'45

Stretch

Comments:
New BP routine on the cards, trying to increase the weight over the next 6 months with one a week sessions on a Monday. New PB on the front squat and smashed the WOD, all good today!

11-Feb Home Mobility WOD

3 Rounds of -
15x Shoulder Dislocates
12x OHS
15x Band Pull Aparts (RED)

3 Rounds of -
12x Sit Ups
20x 16kg KB Swings

Foam Roll - Back/Shoulders/Neck
Lacrosse Ball - 60 Sec Glutes/ 60 Sec Shoulders/Lats

10-Feb More Equipment!

So got an order in for a few bits to help with some home Mobility work.
1. Chalk
2. Lacrosse Ball
3. Wrist Wraps
4. Ab Matt
5. Bands, Purple & Red
6. PVC Pipe
7. Foam Roller
8. KB 16kg (7.5kg for the wife)

Thanks Rogue Fitness for the order!
http://www.roguefitness.com/

8-Feb WOD

WU:
400m Run 85%
3 Rounds of -
12x 15kg KB Squats
12x 15kg KB Swings
12x Sliders
12x Back Raise
HFS

Stretch

SWOD:
A. Bench 5x3 (80kg-85kg-90kg-95kg(F2)-85kg)
B1. Squat 5x3 (90kg-95kg-100kg-105kg-110kg)
B2. Band Pull Aparts 4x12

WOD
5 Rounds of -
5x 20kg DB Snatch Right Arm
5x 20kg DB Snatch Left Arm
5x 20kg DB Swing Right Arm
5x 20kg DB Swing Left Arm
10x PU
30sec Rest

400m Run 85%

Stretch

Comments:
Died a death on the 95kg and smashed the 3 for 90kg easy. Need to get reps in the bank of 92.5kg first. Good WOD also, hamstrings are quite tired now!

7-Feb WOD

WU:
400m Run 80%
3 Rounds of -
12x 15kg KB Squats
12x 15kg KB Swings
12x Plank /PU
12x Back Raise
HFS

Stretch

SWOD:
DBs SLDL 5x5 (5kg-10kg-12.5kg-12.5kg-12.5kg)
DBs HSC 3x5 (15kg-17.5kg-20kg-22.5kg-25kg)

WOD
4 Rounds of -
400m Run
45sec Rest
Time: 9'16

Stretch

Comments:
Working on my stability and trying to ensure that I dont cause injuries. Started low with the DB weight and worked up to a decent set of 5s. WOD was good, last 400m was 1'21.

6-Feb Pre-Hab Work

“Pre-hab” to me is preventing injuries, but from my homework its also about stability. So to gain in strength, my stability should also be worked on using basic some movement patterns.

Turkish get-up, two-arm single-leg deadlift, and cross-body one-arm single-leg deadlift seem to be what im missing.

TGU I have not done in a while and will need to start adding them into the mix. Next gym session I will try the 2SLDL and see how I get on.

2SLDL:



TGU:

6-Feb WOD

WU:
400m Run 80%
3 Rounds of -
12x 15kg KB Squats
12x 15kg KB Swings
12x Scap PU
12x Back Raise
10x Sliders
HFS

Stretch

SWOD:
Shoulder Press 3x5 (55kg-57.5kg-60kg-62.5kg(F3)-60kg)
RDL 3x6 (90kg)

WOD
6 Rounds of -
5x 15kg DBs HPC
5x 15kg DBs Thrusters
5x PU
1min Rest

400m Run 80%

Stretch

Comments:
FOOK that wod was a killer, shoulders were hanging. I first picked up the 17.5kg and did 3 HPC and Thrusters and said to myself ''I aint got this!''. Glad I moved to the 15kg cause that killed me! Shoulder press was better today and seemed to be getting nearer my PB again!

5-Feb Home MOB

So got up today and my back was a little stiff so it was time for some MOB.

Foam Roll and Stretch

3 Rounds of -
15x OHS
15x Shoulder Dislocates
15x Sliders
15x Back Raise

Foam Roll and Stretch

4-Feb WOD

WU:
400m Run 80%
3 Rounds of -
12x 15kg KB Squats
12x 15kg KB Swings
12x PU
12x Back Raise
HFS

Stretch

SWOD:
Front Squat 5x3 (70kg-75kg-80kg)
Row 4x6 (60kg)
Chin Ups 3xMax (6-5-5)

Dips 3x12

Stretch

Comments:
Just a 45min session, up early, family asleep so off to the gym. Decent warm up and get some SWOD work in. Front squat was good, recon I should have started with 75kg as the working set. Chins were hard, arms tired today and the rows didn't help!

3-Feb WOD

WU:
400m Run 80%
3 Rounds of -
12x 15kg DB Squat
12x 15kg DB Swing
12x Scap PU
12x Back Raise
HFS

Stretch

Burgner Warm Up

SWOD:
Power Clean 3-3-3-1-1-1 (57.5kg-62.5kg-65kg-70kg-70kg-70kg(F))

WOD:
7 Rounds of -
50kg Barbell Complex
1x Power Clean
2x Hang Power Clean
3x Front Squat
2x Push Press

B1. 15x 20kg OH Swirls
B2. 10x PU

400m Run 80%

Stretch

Comments:
Tech not bad when the weight went up. Stepped out on the 70kg and then brain fart on the last rep! Good WOD, arms are well tired now!

2-Feb WOD

WU:
400m 80%
3 Rounds of -
12x 15kg DB Squat
12x 15kg DB Swing
12x Back Raise
10x Sliders
HFS

Stretch

SWOD:
Squat 3x5 (85kg-95kg-105kg)
Bench 5x3 (80kg-80kg-80kg-80kg-80kg)

WOD:
400m Run
10x Right Arm 25kg DB Swing
10x Left Arm 25kg DB Swing
400m Run
10x Right Arm 25kg DB Swing
10x Left Arm 25kg DB Swing
400m Run
10x Right Arm 25kg DB Swing
10x Left Arm 25kg DB Swing
400m Run
Time: 9'55

Stretch

Comments:
Bench was a killer today, recon I was still burnt from the WOD on Tuesday. Squat felt good also with 5 of 105kg, easy have room to go up there. Knocked 9sec off the WOD too!!