Goals & Gains 2024 training log

[Kiwi Tricker]

28/08/2024:

Strength:

1: Depth jump + broad jump
3 reps x 5

2: Plyo push-up
5 reps x 4

3: Hang clean
60kg x 3
70kg x 2
75kg x 1
80kg x 1 x 3

 

[Kiwi Tricker]

30/08/2024:

Strength:

1: Sumo deadlift
60kg x 5
100kg x 5
120kg x 4
140kg x 3 x 4

2: Barbell lunge (alternating)
40kg x 5/leg
50kg x 5/leg x 3

3: Good mornings
50kg x 5 x 4

 

[Kiwi Tricker]

Oops, I forgot to update again.

06/09/2024:

Strength:

1: Sumo deadlift
60kg x 5
100kg x 5
120kg x 4
140kg x 3
150kg x 2 x 4

2: Military press
40kg x 6 x 2
50kg x 4 x 3

3: Alternating barbell lunge
50kg x 5/leg x 4

4: Pull-ups
BW x 5, 5, 4, 3 reps


Muay Thai:

Warmed up with a few rounds of shadow boxing, then straight into it. 12 x 3-minute rounds tonight. Nice, technical, moderate pace - moderate enough for me to not completely die. From there, 5 x 2-minute rounds of clinching, then finished with 100 each of normal crunches, side crunches left, and side crunches right. Great session to jump back in for the first session in a while- and great that I didn't die as much as I thought I would as well.

 

[Kiwi Tricker]

09/09/2024:

Strength and conditioning:

1: Full clean/front squat/jerk
60kg x 1 x 3
70kg x 1
80kg x 1 x 4

2: Circuit
5 rounds:
10 KB swing (24kg)
10 push-ups
10 sit-ups

 

[Kiwi Tricker]

Oops, I forgot to update in October.

11/11/2024:

Cardio:

Fasted run, AM. 5.85km. Total time 36:43, average pace 6:16/km. Average HR 162bpm, max HR 182bpm. Not gonna lie, more difficult than I would have liked. First run from the new address though, so that was nice. Rained slightly for most of the run as well.


Muay Thai:

Taught the 4:30, focusing on changing rhythm, using a pawing/measuring jab and then changing from there. Made the session finish with a circuit, rotating between 1 minute of teeps on the bag, 1 minute of calisthenics, then 1 minute of freestyle pads. Joined in the 5:30 fundamentals class which was focused on guarding up and then interrupting your opponent as they're throwing a combination. Finished this session with a 5-minute pad round.

 

[Kiwi Tricker]

12/11/2024:

Strength:

1: Hang clean:
60kg x 2 x 2
70kg x 2 x 4

2: Squat
60kg x 5
80kg x 4
90kg x 3 x 4

3: Bench
40kg x 5
50kg x 5
60kg x 4 x 4

4A: Glute ham raise
BW x 5 x 3

4B: Inverted row
BW x 12 x 3

 

[Kiwi Tricker]

2025 now. Oops.

15/04/2025:

S&C:

1: Squat
60kg x 5
90kg x 4
110kg x 3 x 2
120kg x 3 x 3

2: Bench
50kg x 5
60kg x 5
70kg x 4
80kg x 3 x 4

3: Supine-grip BOR
60kg x 8 x 4

4: 12 minutes of
100 skips
10 KB swings, 24kg
10 push-ups

 

[Kiwi Tricker]

16/04/2025:

Conditioning:

Zone 2 circuit on a shitty day. 30 minutes, alternating between 3 minutes of skipping and 3 minutes of shadow boxing. No rest between each. Max HR 150bpm, average around 134. Finished with a few sets of chin-ups.

 

[Kiwi Tricker]

18/04/2025:

S&C:

1: Deadlift
70kg x 5
110kg x 4
140kg x 3 x 2
160kg x 2 x 3

2: Military press
Bar x 10
40kg x 5
50kg x 5 x 4

3: Pull-ups
BW x 5, 5, 4, 5 reps

4: 12 minutes of
10 alternating 1-arm DB clean and press, 17.5kg
10 alternating lunges
100 skips

 

[Kiwi Tricker]

I sure am good at forgetting about this thing.

12/05/2025

Strength and conditioning:

1: Squat
60kg x 5
90kg x 4
110kg x 3 x 4

2: Bench
50kg x 5
60kg x 5
70kg x 4 x 4

3: Bent-over row
50kg x 8
60kg x 8 x 3

4: 12 minutes of:
100 skips
10 KB swings, 24kg
10 med ball sit-ups w/throw, 9kg

Fun little way to spend some time after teaching morning class.