Kiwi's log

[Kiwi Tricker]

04/08/2017:

Conditioning:

3 rounds of:
50 sledgehammer swings
40 squats
30 push-ups
20 kettlebell swings
10 burpees

Just a brief lunchtime session today.

 

[Kiwi Tricker]

08/08/2017:

Conditioning: LISS

Distance: 5.8km
Time: Unknown- started MapMyRun already 1.5k into it.
HR: Average HR 148bpm
Fasted early morning cardio session. Nice, easy session.

More to come.

 

[Kiwi Tricker]

09/08/2017:

Strength:

Single leg box jumps:
4 sets of 3 reps/leg total. Single leg take-off, single leg landing.

Single-arm medicine ball throw:
5kg x 5/arm x 4

Power snatch:
40kg x 5
50kg x 3
60kg x 2
65kg x 1 x 5

Squat:
65kg x lolidunno
90kg x 5
110kg x 3
130kg x 3 x 3

Bench press:
50kg x 5
60kg x 5
70kg x 7 x 3

Pull-ups:
BW x 15, 12, 10 reps

 

[Sano]

Some nice stuff you're doing! Keep up the good work!

 

[Kiwi Tricker]

Some nice stuff you're doing! Keep up the good work!

Thanks man!

14/08/2017:

Muay Thai:

Arrived in a little late tonight due to my fucking toothache. Got in, warmed up, then got into a little conditioning first- just skipping, sledgehammer swings and step-ups. From there, moved into pad rounds with my buddy Carl. No set timer, just a few long, intense rounds- go until I die. From there, I just cooled down. Can't really spar at the moment with my mouth being so sensitive. I never thought I would look forward to seeing the dentist so much. Good session, especially while still recovering from the weekend.

 

[Kiwi Tricker]

15/08/2017:

Strength:

Sumo DL:
60kg x 5
100kg x 5
140kg x 3
160kg x 3 x 2
180kg x 2 x 3

Bench:
50kg x 5
60kg x 5
70kg x 5
80kg x 4 x 4
60kg x 15

Pull-ups:
BW x 16, 12, 12 reps

Just a cruisy early morning fasted strength session, burning off some of the weekend's carb over-indulgence. Everything felt pretty good, which was nice. Gym started packing out so I couldn't do the shit I wanted, plus my flatmate was a little under the weather, and I needed to cook my enchiladas, so we just left a little early. It was slightly productive at least.


Conditioning:

Intervals- Assault bike
40 seconds easy pace
20 seconds hard
Repeat for 10 rounds


Core:

Standing roll-out:
BW x 5 x 4
superset
Med ball slam:
10kg x 10 x 4

Conditioning and core work made for a fun little lunchtime session. Maybe productive rather than fun. Assault bike intervals are shite.

 

[Kiwi Tricker]

17/08/17:

Strength:

Depth jumps:
4 x 55cm drop/75cm jump
4 x 55cm drop/95cm jump
4 x 55cm drop/105cm jump x 3 sets

Rack jerk:
50kg x 5
70kg x 4
80kg x 3
90kg x 3 x 3

Squat:
70kg x 5
100kg x 5
120kg x 4
140kg x 3 x 3

Bench press:
50kg x 10
60kg x 8
70kg x 5
80kg x 5 x 3

1-arm DB clean and press:
20kg x 50


Conditioning:

LISS, fasted, post strength work.
Distance: 4.4km
Time: 24:40
Pace: 5:33/km
Average HR: 159bpm


Muay Thai:

Lunchtime workout. Just bag rounds. 2-minute rounds, 30 seconds rest. 2 rounds on the heavy bag working hands, kicks and knees, 1 round on the teardrop bag working just hands and elbows. Repeated 3 times for 9 total rounds of bag work. Kept the focus on being sharp and hitting hard- same old, really. Output in terms of numbers has always mattered less to me than output in terms of quality.

 

[Kiwi Tricker]

18/08/17:

Strength:

Snatch:
40kg x 4 x 2
50kg x 3
60kg x 2
65kg x 2 x 2
70kg x 1 x 5


Conditioning:

LISS- fasted, AM, post strength work
Distance: 4.4km
Time: 22:49
Pace: 5:10/km
Average HR: 153bpm
Much lower heart rate with a much faster split pace than yesterday. RPE was much lower as well. May have been the venison burger I had for tea last night- burgers are the best PED.

Finished the morning's session with 30 push-ups, 50 leg raises, 30 push-ups, 50 double crunches, 30 push-ups, and 30 sit-ups with a med ball thrown at the midsection each rep for some conditioning.

More work to come later on.

 

[Kiwi Tricker]

21/08/2017:

Muay Thai:

Warmed up with 5-10 minutes of skipping, then some bag work. 4 x 3-minute rounds. After that I jumped in with the beginners and kids for a few minutes to make up numbers hitting pads. Went through a couple of three-minute rounds with the kids and one of the mums there, helping them learn to hold a little better as well as learning to hit better. Good pad holders make a good gym. From there the beginners finished and the fighters went into a circuit for a few rounds rotating through stations. 30 seconds of burpees, 30 seconds of an agility ladder drill, 30 seconds of V-ups, 30 seconds on a heavy bag, 30 seconds of work on a teardrop bag, then 30 seconds on another heavy bag. From there, a blow out drill of power kicks. 3 minutes, one person holding pads, one person doing a left kick, then the other person does a right kick. Continue alternating back and forth for 3 minutes, then switch sides. Lots of kicks. Ow. From there, moved into 3 rounds of hand drills, working a boxing combination each round, throwing the same combination on the beeper every 5 seconds. Odd numbers, so I finished with some calisthenics while everyone else swapped roles and either held or hit for another 3 rounds. Cool down, stretch, go home, watch Game of Thrones. Nice.

 

[Kiwi Tricker]

22/08/2017:

Strength:

Deadlift:
60kg x 5
100kg x 5
120kg x 5
140kg x 3
160kg x 3
180kg x 1
190kg x 1 x 3

Explosive KB box step-up:
16kg/hand x 6/leg x 4

Incline bench:
40kg x 12
50kg x 8
60kg x 6 x 3
40kg x 12

Close-grip bench:
50kg x 10
60kg x 8
70kg x 6 x 3

Dips:
BW x 40, 30, 20, 10 reps



Conditioning:

LISS:
Distance: 7.3k
Time: 39:04
Average pace: 5:23/km
Average HR: 159bpm

Started off this run cruising easy. Stopped to take a leak around the 3.5km mark which added a bit of time. Decided to push across the last couple of k, both clocking in under 5 minute splits each. Last full K was 4:33 and not too uncomfortable, and the last push to the finish line was at a 3:40 pace, which was less than pleasant by that stage. Still, fitness is definitely improving and heading back where it needs to be. Still 2 1/2 weeks out. We got all the time in the world.

 

[Kiwi Tricker]

23/082017:

Muay Thai:

Early morning solo session today as I know I will be busy tonight. Got to the gym, warmed up with 10 minutes of skipping, shadowed for a round to loosen up, then into bag work. Moved across a heavy bag to a tear drop bag to a heavy bag again. Repeated the circuit three times, then finished with an extra round on the heavy bag for 10 total rounds of bag work. Finished the session with 100 teeps and 100 knees. Easy easy, get more fit, no problem.

 

[Kiwi Tricker]

24/08/2017:

Muay Thai:

Evening session, just one-on-one work with my trainer. Warmed up with some skipping, some work on the double-end bag, then a few rounds on the heavy bags. From there, into pad rounds. 6 x 4-minute rounds, 60 seconds rest. First 2 rounds were hands only, next two were integrating low kicks with hand drills, last 2 rounds were just normal pad rounds on the Thai pads. Working on getting more power in my left kick at the moment. Righty seems fine. Finished session with skip knees.

 

[Kiwi Tricker]

28/08/2017:

Strength:

Power snatch + hang power snatch + hang full snatch:
40kg x 2
50kg x 1
55kg x 1
60kg x 1 x 3

Lunges (alternating):
70kg x 6/leg
80kg x 5/leg x 3

Bench:
50kg x 12
60kg x 8
70kg x 6 x 2, 15 x 1

Romanian deadlift:
80kg x 8 x 3
superset
Wide-grip pull-ups:
BW x 10 x 3

 

[Kiwi Tricker]

29/08/2017:

Strength:

One-arm med ball throws:
4kg x 5/arm x 4

Standing box jump:
75cm x 5
85cm x 4
95cm x 4
105cm x 4 x 3

One-arm DB snatch:
30kg x 5/arm x 2
34kg x 4/arm x 2

Squat:
60kg x 5
90kg x 5
110kg x 4
130kg x 3 x 2

One-arm DB press:
24kg x 5/arm x 4



Conditioning:

Run, increasing intensity across duration.
Distance: 4.4km
Time: 21:02
Average pace: 4:47/km
No HR data.
This felt like quite a good run. Confident that I can maintain a sub 4:30 pace for at least 5k if I push to be able to. Fitness is pretty good at the moment.

 

[Kiwi Tricker]

30/08/2017:

Boxing:

Early morning session today. Showed up to the gym, warmed up, and did 8 rounds of sparring with a personal trainer who has his first corporate boxing bout coming up. It was a good session for me to judge how I'm feeling after having had a root canal and a root surgically extracted yesterday- about 3 hours spent in the dentists chair in total. No overt soreness where the dental work was done at all. First sparring session in a month, not at a high level, but feeling comfortable so that's okay. It gave me an idea of where I'm at.


Conditioning:

Run, medium intensity, fasted, post boxing.
Distance: 5.55km
Time: 29:09
Average Pace: 5:15/km
No HR data
First km took about 20 seconds longer than it should have due to fucking around trying to get out of the gym and then stopping for the good old Instagram snapshot over the rail yard. Not a huge push this morning, but kept a decent yet comfortable pace. Real mad at my HR monitor not working at the moment- going to have to invest in a new one soon.

 

[Kiwi Tricker]

31/08/2017:

Muay Thai:

Just a one-on-one session again tonight. Got in, warmed up for a while, hit bags for a few rounds, then onto some padwork with my trainer. 3-minute rounds, 45 second breaks. First 3 rounds were working on the focus mitts, focusing on hands with some elbow work and the occasional spinning backfist thrown in. After that, a rounds of knees on the bag. Followed up that with 3 rounds of Thai pads, working on pretty much everything. Physically, I was feeling a little fucked, but Jase reckons I'm sharp, hitting hard, looking fit, so that's always good. I think we've got what we need to make a good go of this fight- now we just have to go out and do it.

 

[Kiwi Tricker]

01/09/2017:

First day of spring, bitches.

Strength and conditioning:

Power clean + hang full clean + jerk:
60kg x 2 x 1
70kg x 1
80kg x 1
90kg x 1 x 3

Then:

21-15-9 of:
Kettlebell swing @ 32kg
Ring dips

Just a very short session this morning due to oversleeping. I'll get more done at lunch.

 

[Kiwi Tricker]

02/09/2017:

Strength:

Box squat (explosive):
60kg x 5
100kg x 5
120kg x 4 x 3

Deadlift (conventional):
70kg x 5
100kg x 5
120kg x 3
140kg x 3
160kg x 2
180kg x 1
190kg x 1

DB bulgarian split squat:
20kg/arm x 6/leg x 3
superset
Bulgarian split squat jumps:
BW x 5/leg x 3

Bench press:
Bar x 10
60kg x 8
70kg x 5 x 2. 15 x 1

Wide-grip pull-ups:
BW x 18. 12, 10 reps

Finished with a rear delt tri-set fo dat pump.

 

[Kiwi Tricker]

03/09/2017:

Muay Thai:

Got in for an evening training session tonight. Warmed up, hit the bags for a couple rounds. After that, a few rounds of clinching, rotating partners every 30 seconds or so. Followed that with a round of drilling movement while shadow boxing, practicing moving off on 45 degree angles. Followed with rotating across 4 stations. First station was a heavy bag, working Dutch drills. Next station was the teardrop bag, aiming to only hit certain parts of it. Third was another heavy bag, this time just working from southpaw. Last station was pads with my trainer. Rotated through that twice, 8 x 4-minute rounds of work total. After that, finished the session with a round or two of sparring.

 

[Kiwi Tricker]

04/09/2017:

Conditioning: LISS

Distance: 5.22km
Time: 29:03
Average pace: 5:34/km
No HR data. Very easy early morning fasted run. Taking it easy on the running with it being cut week right now.


Muay Thai:

Warmed up with a couple rounds of bag work, then a couple of 3-minute rounds of conditioning work with a 20kg plate. From there, a few 4-minute rounds of a circuit, rotating between stations every 30 seconds. Heavy bag, shadow boxing, V-ups, squats, burpees, flutter kicks, heavy bag, teardrop bag. A few rounds of that, then onto 5 x 5-minute pad rounds, rotating to a new pad holder every minute. Went from hitting first to holding. Cooled down by assembling more of the ring back together a bit.