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As I said yesterday back on the blog. I have been a little lazy for about a month or so with the blog. Not really slack in training in fact I have been putting in the hard yards with training but the CrossFit Open regrettably took up some time and took the focus away from what my main goals were.
I'm not one for supplements but ASN at Mermaid beach have been sponsoring me and I've taken to 3 of their products. I don't have a whole gym back of pills potions and powder just 3 products that seem to help me push through a bit harder and a bit longer. I've been taking the berry flavour "FAKTOR" as a pre workout. Seems to gie me a kick in the butt and physiologically prepares me for training. Ive never taken an intra workout drink before but I've introduced P2P into the mix and I have been having 1 scoop of this in a litre of water. I typically go through 2-3 litres of water per session so when ever I fill the bottle with water I also add a scoop of P2P. This has some carbs as well as some creatine and BCAA's, I guess helping recovery between working sets. Immediately after training I have been refueling with ASN's exclusive range "EVOLVE" anabolic injection, fast acting carbs, and protein to fuel start recovery!!!
I've dropped back my training from double days 5 times a week to 3 single days and 2 double days. The double days are often incorporating speed agility and power.
Todays session so far.............
- light cardio warm up 5mins airdyne and 15mins rolling out on PVC, massage stick and rubber balls.
- Dynamic warm up/dynamic ROM
- 10mins ladder drills, fast feet, co-ordination.
- deadlift build up sets
A) Deadlift 1 set of 5 reps, lower and reset 250kg
- Juming warm up building to max height vertical jump
- Pull ups and airdyne warm up 3 rounds of 3 pull ups 10 cal airdyne @ 50-80%effort
Max rep strict Pull ups
20sec max effort Airdyne for calories.
1. 13 + 23
2. 12 + 24
3. 10 + 21
4. 10 + 28
5. 10 + 24
Wrap Up
Session felt quite good. Little twinge in the hamstring after deadlifts which I originally felt on Saturdays session. Was OK for one work set. I am glad there was not more to come. Jumping was great and an 8cm improvement on last vertical jump session. Conditioning intervals were disgusting and still feel light headed. Not very nice at all. Simon was blowing chucks/calling for dinosaurs in the back yard after last airdyne interval.
Should have a video up at the end of the week with some stuff we've done this week.
PM session on todays double day will be speed ad agility but due to hamstring strain only slightly I will be taking it easy and really working short sharp feet and no fast striding out for a week or so.
