Sparring

Conditioning: Sparring x 5 x 2 minute rounds

My brother got some gear the other day so we can spar together a few times a week.

Good fun.

Stronger, Fitter, Faster, Leaner

- GHR: BW x 2 x 15
- Bench: 85/187 x 2 x 3, 90/198 x 3 x 2, 96/211 x 2 x 2, 85/187 x 4, 68/150 x 12
- Press: 71/156 x 6
- Weighted Dip: 20/44 x 2 x 8
- Core work
- Neck Harness: 24/53x2x45

I had to train alone today and get a quick session in before work.

Today’s volume was pretty high on Steel’s bench program, with about 40 reps all up I think (some of the lighter sets aren’t shown above).

The press today was HUGE victory for me. It was an equal rep PR and my bodyweight is down to 83kg/183lb from 86kg/190lbs when I first hit that weight and reps on the press(and that was done with a wider, easier grip).

Very happy with this.

Deads & 40s

- Sumo Deadlift – 150/330 x 8 x 2 (1 minute rest)
- Row: 75/165 x 2 x 8
- EZ Curl: 35/77 x 2 x 12
- Core Work
- Neck Harness: 24/53x2x40
- Conditioning: 40m sprint x 10. Best time clocked at 4:79. Also lots of passing and catching the pigskin.



Deadlift felt a bit heavy without straps. Didn’t help that my torn blisters are still healing and made it hard for me to really squeeze the bar.

Wilso and I had a good time running a bunch of 40s and passing the football.

Helen

- Conditioning: “Helen” (run 400m, 21 1.5 pood KB Swing, 12 pull ups x 3 rounds) in 9:59

First time ever doing Helen. If I knew how to kip I would be able to reduce that time significantly.

Farmers Walk

- Bench: 90/198 x 5 x 3, 68/150 x 12
- Seated DB Press: 64/141 x 2 x 8
- Weighted Chin: 20/44 x 2 x 8
- Core Work
- Neck Harness: 24/53x4x40
- Conditioning: AMRAP Dynamic Push Ups followed by 50m Farmers Walk x 5 rounds

Jumping & Sprinting

- Conditioning: 3 Broad Jumps into 40m sprint x 8 rounds

This was taken from CrossFit Football.

Say what you will about CF, the programming on this website is pretty fucking solid IMHO.

The local council finally finished returfing the track. Man did it feel good to be back out there again.

Lovin' Life

- GHR: 5/11 x 2 x 10
- Bench: 90/198 x 2 x 2, 96/211 x 2 x 1, 80/176 x 4, 68/150 x 10
- Press: 70/154 x 6
- Tricep Extension (from floor): 40/88 x 2 x 12
- Weighted Pull Up: 20/44 x 3 x 6
- Core work
- Conditioning: Hill sprints (The Widow Maker) x 3

We didn't train until 6:30PM tonight as I had to work later than usual. It was a pretty good session all in all.

Dealing with the prospect of being on crutches for a month has really made appreciate every day I am able to train.