Fri 30th
AM - Yoga flow 30mins
4PM -
A1. Trap Bar Hinge DL 5 x 8 - 80,80,90,90,90 - left hadn't was the limiting factor, middle finger is v sore, from rowing but feels like bjj hands
A2. Bench 5 x 8 50,55,55,55,55 (left shoulder felt better as the sets went by)
B1. Pullups 4 x 5
B2. KB 1/2 kneeling shoulder press 4 x 12/12 10,10,12,12kg
B3. Lateral Lunge 4 x 10/10 (bw - knee felt ok doing these)
7pm
Row 12 x 40 sec (power strokes)
Thu 29th
Row 4 x 750m; 4min rest
1) @ 1:45.9
2) @ 1:44.1
3) @ 1:41.7
4) @ 1:39.0
then
3 x 1000m; 5min rest on skierg
Wed 28th
Noon - JB Workout
A1. Box Squat 5 x 8 70kg (in socks)
A2. Chins 5 x 8
B1. Incline DB Row 5 x 10 15kg dbs
B2. Incline Bench 5 x 12 15kg dbs
B3. DB Split Squat 5 x 10/10 10kg dbs
C1. single leg dl row 2 x 12/12
C2. calf raise 2 x 15
Evening -
9k Row (trying to keep HR under 160) - 38'57.3
Friday, 30 August 2019
Wednesday, 28 August 2019
Tue 27th
3 x 1500m; 5min rest
1) @ 1'50.6 r 26
2) @ 1'46.8 r 27
3) @ 1'45.1 r 31
The last round was tough, the mind games were real! Pace was consistent for the 1500m in fairness...
AM- Did a 30min yoga flow
The knee was a bit cranky when I woke up but more mid / patellar tendon and not really lateral ligament.
Mon 26th
Stretched AM again, I am being fairly consistent with this but have fallen off the GMB stuff - maybe need this for more stability work (although the warrior poses might cover this in the yoga stuff).
PM - 30r20 - 7672m / 1'57.3
Sat 24th
Split Squats w chains 4 x 10(l) / 8 (r)
40kg + heavy chains
Fri 23rd
Row 10 x 400m; 2min rest - BRUTAL!!!
3 x 1500m; 5min rest
1) @ 1'50.6 r 26
2) @ 1'46.8 r 27
3) @ 1'45.1 r 31
The last round was tough, the mind games were real! Pace was consistent for the 1500m in fairness...
AM- Did a 30min yoga flow
The knee was a bit cranky when I woke up but more mid / patellar tendon and not really lateral ligament.
Mon 26th
Stretched AM again, I am being fairly consistent with this but have fallen off the GMB stuff - maybe need this for more stability work (although the warrior poses might cover this in the yoga stuff).
PM - 30r20 - 7672m / 1'57.3
Sat 24th
Split Squats w chains 4 x 10(l) / 8 (r)
40kg + heavy chains
Fri 23rd
Row 10 x 400m; 2min rest - BRUTAL!!!
Friday, 23 August 2019
Thu 22nd
Did some yoga flows and some GMB stuff in the morning , felt exhausted.
Did some light drills with Ciaran - I did nothing really to compromise the knee. I got him to put a single leg x on (when I was standing) and look to put some internal rotation pressure on my left leg - nothing sudden, just testing the waters a little bit.
Wed 21st
3 x 2000m; 4 min rest
1) 2:00 @ 22sm
2) 1:57 @ 24sm
3) 1:54 @ 26sm
Tue 20th
AM -
1250m / 5min rest / 500m / 3min rest / 250m
PM -
I jumped in on the Team Tuesday workout
10k team workout (rowing blind) 6-7 1min efforts
then
4 x 10/8 barbell split squat 50 kgs
Mon 19th
Row 30 r 18
7191m / 2:05 avg
Sat 17th
1000m checkpoint
3:18.8 - did the first 800 at 2k pace and then tightened the screw for the last 200m (I thought I would make up more time, only about 2 sec). Felt ok, I was tired going in and maybe held off a little but have more in the tank
Did some yoga flows and some GMB stuff in the morning , felt exhausted.
Did some light drills with Ciaran - I did nothing really to compromise the knee. I got him to put a single leg x on (when I was standing) and look to put some internal rotation pressure on my left leg - nothing sudden, just testing the waters a little bit.
Wed 21st
3 x 2000m; 4 min rest
1) 2:00 @ 22sm
2) 1:57 @ 24sm
3) 1:54 @ 26sm
Tue 20th
AM -
1250m / 5min rest / 500m / 3min rest / 250m
PM -
I jumped in on the Team Tuesday workout
10k team workout (rowing blind) 6-7 1min efforts
then
4 x 10/8 barbell split squat 50 kgs
Mon 19th
Row 30 r 18
7191m / 2:05 avg
Sat 17th
1000m checkpoint
3:18.8 - did the first 800 at 2k pace and then tightened the screw for the last 200m (I thought I would make up more time, only about 2 sec). Felt ok, I was tired going in and maybe held off a little but have more in the tank
Tuesday, 13 August 2019
Mon 12th Aug
Later in the day did 3 rounds of...
Neutral Grip chins x 8
Lat Raise 7kgs x 15
Facepulls
Tricep Kickbacks x 10 10kgs
Row 30r20 (looking to keep it below 2:00)
Later in the day did 3 rounds of...
Neutral Grip chins x 8
Lat Raise 7kgs x 15
Facepulls
Tricep Kickbacks x 10 10kgs
Sat 10th
A. Barbell Split Squat 4 x 10/8 (l/R) 50kg - knee felt ok
B. Hip Thursters with green band
Fri 9th
3 x 1000m/ 5min rest
* wasn't really focusing properly and did the first set too hard
3 x 1000m/ 5min rest
1) 3:21.4
2) 3:33.3
3) 3:33.5
Thu 8th
12 x min row / 2min rest (4mins even 3rd round)
Negative splits throughout ( 1:47.5 -> 1:38.3)
Wed 7th
8 x 500m/ 2min rest
A. Barbell Split Squat 4 x 10/8 (l/R) 50kg - knee felt ok
B. Hip Thursters with green band
Fri 9th
3 x 1000m/ 5min rest
* wasn't really focusing properly and did the first set too hard
3 x 1000m/ 5min rest
1) 3:21.4
2) 3:33.3
3) 3:33.5
Thu 8th
12 x min row / 2min rest (4mins even 3rd round)
Negative splits throughout ( 1:47.5 -> 1:38.3)
Wed 7th
8 x 500m/ 2min rest
Monday, 5 August 2019
Mon 5th
* Today was the first morning I was lying in bed thinking it was the first time I could remember that I felt ZERO negative feeling in my knee. It felt a little strained after the swim yesterday and then again after the row today...
Row 3 x 2000m; 4min rest
1) 2000 @2:00, 20sr
2) 2000 @1:57, 22sr
3) 2000 @1:54, 24sr
Sun 4th
AM - did some light drills with Ciaran. Knee was ok but when he grabbed my left shin for a roll into an armour, it felt a little compromised.
PM - swim in the 40ft with the lads
Sat 3rd
4 x 1000m; 4min rest
1) 3:33.1 / 26sm
2) 3:31.6 / 27sm
3) 3:31.1 / 27sm
4) 3:29.0 / 28sm
Fri 2nd
AM - some GMB stuff - need to get back to more consistency with this
A. Barbell Split Squat 4 x 10left / 8 right 40kgs
B1. Chins 3 x 10 neutral grip
B2. DB Lat Raise 3 x 15 8kgs
* Today was the first morning I was lying in bed thinking it was the first time I could remember that I felt ZERO negative feeling in my knee. It felt a little strained after the swim yesterday and then again after the row today...
Row 3 x 2000m; 4min rest
1) 2000 @2:00, 20sr
2) 2000 @1:57, 22sr
3) 2000 @1:54, 24sr
Sun 4th
AM - did some light drills with Ciaran. Knee was ok but when he grabbed my left shin for a roll into an armour, it felt a little compromised.
PM - swim in the 40ft with the lads
Sat 3rd
4 x 1000m; 4min rest
1) 3:33.1 / 26sm
2) 3:31.6 / 27sm
3) 3:31.1 / 27sm
4) 3:29.0 / 28sm
Fri 2nd
AM - some GMB stuff - need to get back to more consistency with this
A. Barbell Split Squat 4 x 10left / 8 right 40kgs
B1. Chins 3 x 10 neutral grip
B2. DB Lat Raise 3 x 15 8kgs
Friday, 2 August 2019
Thu 1st Aug
7k Row - 6'58.3
PR and FINALLY sub 7min 2k, big props to Neal for talking me through the whole thing and getting me to pace myself.
Went to Alex earlier in the afternoon and talked about the knee - he reckons there is meniscus damage and we were talking about maybe taking a year off bjj and just training to enjoy training and not be in pain all the time. I am not sure, gave something to think about until the car overheated on the way home! :D
Wed 31st July
Row 30r20 - felt ok on this, the aim was 2:00 / 20sm
Heart rate got very high for some reason (maybe coffees beforehand!)
AM - did GMB Elements session (W2D3)
Sun 28th
Did some really light drills with Ciaran - mostly Kimura trap stuff. Everything was ok until I tried a rolling kimura and I felt the slightest (!) twinge in my knee. I just stopped doing that movement. Still feel nervous about any intensity.
7k Row - 6'58.3
PR and FINALLY sub 7min 2k, big props to Neal for talking me through the whole thing and getting me to pace myself.
Went to Alex earlier in the afternoon and talked about the knee - he reckons there is meniscus damage and we were talking about maybe taking a year off bjj and just training to enjoy training and not be in pain all the time. I am not sure, gave something to think about until the car overheated on the way home! :D
Wed 31st July
Row 30r20 - felt ok on this, the aim was 2:00 / 20sm
Heart rate got very high for some reason (maybe coffees beforehand!)
AM - did GMB Elements session (W2D3)
Sun 28th
Did some really light drills with Ciaran - mostly Kimura trap stuff. Everything was ok until I tried a rolling kimura and I felt the slightest (!) twinge in my knee. I just stopped doing that movement. Still feel nervous about any intensity.
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