G's Tactical Barbell / MT Log

[Genghiz]

"E"

Fobbit Intervals:
2-3 Mins TM jog
+ KB Swings (10)
+ Battle Ropes (45-60 secs)
+ Chins ( x 5)

Great session. Fobbits are an awesome way to get a mixed modality session in. The idea is to work constantly at a low intensity for 30 minutes plus. The low intensity work is interrupted every couple mins by other exercises.

 

[Genghiz]

Rest / Recovery Day

AM: stretching
PM: sports massage booked.

 

[Genghiz]

Strength:

Squat: 325 (4 x 3)
Bench: 220 (4 x 3)
DL: 3 x 135, 3 x 225, 1 x 300

90%

 

[Genghiz]

Strength:

Squat: 325 (3 x 3)
Bench: 220 (4 x 3)
DL: 3 x 135, 2 x 225, 1 x 300

90% 3-5 x 3

 

[Genghiz]

"E"
Trail run/fartlek x 45 mins

 

[Genghiz]

Muay Thai

Jump rope x 5
Stretch
Pads/combos
1 min sparring sessions/round robin

Cool down

 

[Genghiz]

HIC
Meat-Eater 2 w/32kg kettlebell
X 5 rounds

I usually use a 24kg bell for this one, decided to level up. Awesome workout, and I'll build up to 10 sets over time with the new KB.

 

[Genghiz]

Lost my momentum there for a bit (busy social week + a little laziness) but back at it.

Muay Thai
10 mins jump rope
Stretching
Pads
Light/technique focused sparring
Heavy bag drills
Cool down

 

[Genghiz]

MxS:

Bench 175 3 x 5 (70%)
Squats 260 3 x 5 (70%)
Pull-ups (BW): 3 X 5

Felt a little rusty after the time away from weights, good to get back to it. Stuck to the minimums, 3 sets.

 

[Genghiz]

E - Triples
Jump rope x 10 mins
Battle ropes x 10 mins
Row x 10 mins

= 30 mins steady state activity

 

[Genghiz]

Strength#2:

Bench 175 4 x 5 (70%)
Squats 260 3 x 5 (70%)
Pull-ups (BW): 4 X 5

 

[Genghiz]

Starting a new strength cycle tomorrow. Forcing progression on my numbers. My training max's for the next block...:

Bench 260
Squat 370
Deadlift 350

Deadlift seems to be lagging a little bit, may give it a little extra love this block.

 

[Genghiz]

Max Strength Wk1/D1

BP 185: 3 x 5
SQ 260: 3 x 5
DL 245: 2 x 3

70%/RM

I'll be DL'ng twice a week for this block. Going to be cautious and keep them between 1-3 work sets and stay at 3 reps or under.

DLs tend to hit me hard in terms of recovery...my priority being MT I don't want to deal with that.

 

[Genghiz]

"E"

LSS trail run x 45mins

 

[Genghiz]

Muay Thai

Jogging x 10
Stretching
Partner drills/pads
Technique/combos
Cool down

 

[Genghiz]

Saturday "E"

LSS trail run x 60 mins

Today:

Rest!

 

[Genghiz]

WK2 D1

BP 210: 5 x 5
SQ 295: 3 x 5
DL 280: 3 x 3

80%RM

 

[Genghiz]

MT

Warmup / jump rope
Stretching
Shadow boxing/combo drills
Knees + elbows pad drills
Cool down

 

[Genghiz]

WK2 D1

BP 210: 5 x 5
SQ 295: 3 x 5
DL 280: 3 x 3

80%RM

 

[Genghiz]

WK 2
HIC

Apex Hill Sprints x 7 rounds
W/24kg kettlebell