Training log: Week 23 & 24

“Perfection is not attainable. But if we chase perfection, we can catch excellence.”  Vince Lombardi  Monday Readiness to train HRV: 86 (+1) Sleep: 6hrs (2100-0300) + aftnoon naps (1+hrs) Quality: 10/10 - did not wake up at all, no problem waking up too. Looks like my body is adjusting to waking at up 3am! Strength … Continue reading Training log: Week 23 & 24


Training log: Week 22

"No one in our society needs to be told that exercise is good for us. Whether you are overweight or have a chronic illness or are a slim couch potato, you’ve probably heard or read this dictum countless times throughout your life. But has anyone told you--indeed, guaranteed you--that regular physical activity will make you … Continue reading Training log: Week 22

Training Log Week 20

"What we face may look insurmountable. But I learned something from all those years of training and competing. I learned something from all those sets and reps when I didn't think I could lift another ounce of weight. What I learned is that we are always stronger than we know." Arnold Schwarzenegger This week is … Continue reading Training Log Week 20

Enduring Endurance!

“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” - Bruce Lee W11D5 - Kettlebell Friday 7am - Trail Run  Distance: 3.4Miles … Continue reading Enduring Endurance!

New Max Pull-Up Record! (Video proof included)

W11D1 - Morning Endorphines  730am - Ultimate Sandbag Training 4 sets, minimal rest No rep limit, stop only when I tire. Clean and Press Thrusters Rotational Lunge Bent-over Rows to alt Shoulder Presses Bear Crawls (Front, Back, lateral) Sandbag Carries HRV: 84(0) Sleep: 6 Quality: 10/10 W11D2 - OCR-style Swim Workout 930am - Morning Swim … Continue reading New Max Pull-Up Record! (Video proof included)

W10D4 – Barbell Destruction

“Only he who can see the invisible can do the impossible.” – Frank L. Gaines 830AM - Barbell Complex Barbell Weight: 65lb / ~30kg 4 Sets of 5-10 reps per exercise Minimal rest after each set. 1. Hanging Power Clean 2. Front Squats 3. Power Snatch 4. Back Squat 5. Power Press 6. Drop Lunge … Continue reading W10D4 – Barbell Destruction

W9D2 – Missed the bus! :)

"The STRUGGLE you're in today is developing the STRENGTH you need for tomorrow."  - Robert Tew 9AM - Missed the bus!!! Aerobic Endurance: Cycling Distance: 11miles (+1 Mile uphill to Cycle home) Time: 55mins Notes: Had a hard time dragging myself up this morning because I was sore and exhausted hence I decided to skip this morning's training. However, … Continue reading W9D2 – Missed the bus! 🙂

W8D5 – Power Endurance

"The 5 S's of sports training are: Stamina, Speed, Strength, Skill and Spirit. But the greatest of these is Spirit." - Ken Doherty 1800 Power Endurance  AMRAP, minimal rest between stations and sets Power cleans (43kg - 5 reps) Bent-over rows (43kg - 5 res) Dumbell Thrusters (10kg - 5 reps) Burpees (10 Reps) Muscle-Ups (5 reps) Loaded Carries: alternate … Continue reading W8D5 – Power Endurance

W4D6 – Power + Met Con

Power workout (Reps in brackets) Bodyweight Muscle ups (3,3,3 tries, not all successful) X/Clap push-ups (20 inclined,10,10 flat) Barbell thrusters 30kg (6,6,6) Dead lifts 60kg (6,6,6) 2-3 minutes rest between sets Barbell Complex Met Con Workout 30kg x 5 reps of: Deadlift Bent over Rows Front squats Thrusters Calf raisers Push-up 3 sets, no rest. … Continue reading W4D6 – Power + Met Con

W4D3 – Strength & Met Con

Weights / Gym Finish one exercise then move on, rest as long as needed. (Reps in brackets) Jefferson Deadlift, 60kg (6L-7R-10L-6R) Dips, body weight (8-8-9-12-14) Front racked Squats, 40kg (6-7-8-8) Weighted pull-ups, 10kg (bodyweight:26, 5-6-6) Met Con Workout  Circuit workout with no rest! 3 sets of 1min per exercise: Alternate medicine ball archer push-ups Seated … Continue reading W4D3 – Strength & Met Con