PM - 5k row with JB for the start of the Mud madness challenge - 19'39.2
damper 7, sr 20
then into 10 pushups / 10sec rest (got to 60) then did 5 reps, 4min cut off did 80 reps
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Tue 28th
Nogi - East Coast
drills and rounds , good session
Mon 27th
Still not feeling great, just did the following at a light pace
10 -> 1 of
Bench 70kg
Chin ups
Barbell PRess 35kg sacked off with this weight!
Barbell Row 60kg
39mins I think, I wasn't pushing it and slowed down if body temp rose much, everything unbroken, benching feels better
Sun 26th
no training, still don't feel great and right quad feels strained from yesterday
Sat 25th
East Coast - Open Mat
some good rounds in, gi
Fri 24th
Skierg 10k - 41'00.4
end of the Tour de ski erg challenge
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Tue 21st
Didn't train, woke up feeling pretty sick, throaty! Lack of sleep and hard training was bound to catch up with me! I thought it was just 'ski' flu from the 2k yesterday but I was feeling a bit off at the weekend
Mon 20th
Tried a full workout from the Maximus Body book and subbed a row for a ski timetrial
Warmup:
Ski 2k at 2:00/500m pace
Assaultbike 6 x 30/30
+then+
2k ski timetrial -> 7'30.8 (PR)
(suffered on this! started very fast and felt like packing it in half way through, really fought through the second half to finish - 8 damper setting, sprinted with about 300m to go)
+then+
finisher: 5min plank (took about 9mins to accumulate, was in bits!)
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Sunday, 19 February 2017
Sun 19th
Open mat East Coast - got a few rounds in. Left hip flexor is really tight so didn't do too much!
Sat 18th
Open Mat East Coast - felt really really tired after this one, I think it had something to do with the early start in work and then the skierg from last night.
Fri 17th
AM - did 45 mins drills with Austin, Faria Guard stuff...
PM - SDSC
Skierg -> 10 x 1k ski; 2min rest
*tried to keep them all under 4mins
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Thu 16th
Didn't make it to East Coast as I was shattered this morning, need to address sleep better.
PM - tried 3 attempts at a 30sec row for distance
30sec row - 5min rest 191m, 186m, 190m
* first one was full retard, stroke rate was probably too high, second one I tried to control this, 3rd one went ballistic again. For a 1min trial I probably need better control and trust in the technique a bit more - I feel like I will stall out with the going nuts approach...
+then 2 hours later+
2k skierg for the tourdeskierg challenge 7'36.4 (I cant remember the damper setting, think it was at 8). May have on more go at this for the challenge and keep the strokes to 30pm.
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Wed 15th
* feeling tired! Diet was shocking too! Trained with JB
A. Weighted Chins 10x3 15,15,15,15,17.5,17.5,17.5,20,20,20kg
B. Fatgripz DB Bench 4 x 12 27.5kg dbs
C. DB Row 4 x 12/12 27.5kg Tue 14th
East Coast Nogi
PM - SDSC 500m ski for the tourdeskierg challenge 1'30.5
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Thursday, 9 February 2017
Thu 9th
no bjj :(
Wed 8th
Trained in SDSC with JB and Juan
A. Skierg 5 x 1min/ 2min rest @2:00 / 500m pace (Did a 500m ski timetrial here - 1'35.0 - died a death!!)
B. 3 rounds of
90sec Skierg @2:00 / 500m pace -> 10/10 Walking Lunge (15kg dbs)
3min rest
C. 3 rounds of
90sec Row @1:45 / 500m pace -> 15 Fatgripz DB Bench 25, 27.5, 27.5kg
3min rest
D. (Ring) Dips x 50 (last 20 on straight bar)
* was stuck for time as I had a PT session to do
Tue 7th
BJJ - Nogi East Coast
Mon 6th
A. I's, Y's, T's, W's 3 x 10 3kg
+then+
10->1 chin up ladder
* between each rung - farmers walks length of gym 45kg dbs
+then+
Barbell row 10 x 10 50kg
* perform 2 clapping pushups in each rest
+then+
Hammer Curls 3 x 15 12.5kg
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Was attempting to PR (hoping for 10seconds) but my head wasn't in it. Damper setting was at just at 9, arms felt heavy in the middle 1000's, was able to dig in and get the split to around 1'50 or so for the last 500metres. Maybe have the damper setting a bit lower in future?
Sat 4th
Was a disjointed session, just pottered around really!
A. Skierg 100m sprint -> '17.6 (said 17.5 on the PM5)
B. Single leg plyo jumps
C. Banded Barbell Split Squats 4 x 10/10 (worked on speed on concentric) 40kg + purple bands
D. Fatgripz DB Bench 3 x 12 25kg dbs (left elbow clickign a lot)
E. 1 minute Row - 371m
* started very fast here but diet a death for last 20seconds - slipped on seat AND lost grip of handle at one stage, maybe a slightly slower start next time?
