PRMC 14th March

Discussion in 'PRMC Dates - Discuss with others on your PRMC' started by DJM880, Feb 23, 2017.

  1. DJM880

    DJM880 New Member

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    Alright lads just got my PRMC date for 14th march. Anyone else on this one?
     
  2. elitenp

    elitenp New Member

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    ye I'm on this one about 4 irish lads heading over for it cant wait now hows the training going
     
  3. DJM880

    DJM880 New Member

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    Alright nice one. It's been going well, just been following Arnys programme. How's yours going?
     
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  4. ronic

    ronic New Member

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    Good luck lads. Have you a link for Arnys Programme?
     
  5. john lewis

    john lewis Well-Known Member

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    This the up to date one



    Mon Am. 2 x Bft. Pm. Full RMFA.

    Tue Am. 8 mile run. Pm. Gym

    Wed Am. Swim 1m. Pm. RM circuit.

    Thurs Am. 5 mile run. Pm. Gym

    Fri Am. Hill sprints. Pm. Swim. Recovery.


    Sat / Sun. Rest.


    Gym. 3 x sets of weighted vestpressups Sit-ups and pull-ups max reps.

    3 x sets of above without vest.

    3 x sets of above. Assisted.(On your knees. Jumping pull-ups half sits)

    8 mile run @8min/mile
    5 mile run max effort.

    RM circuit
    500 m row
    15 pressups
    20 knees to chest
    25 squats
    5 pull-ups
    20 alt knees to chest
    15 box jumps
    15 triceps dips
    20 half sits
    10 lunges.

    500m row.

    Repeat 3 times.

    Bft
    1St 1.5m 12:30
    2nd 1.5m best effort
    3Rd 1.5m best effort
    4th 1.5m 12:30

    Full RMFA includes bleep test!

    Hill sprints.

    20 x hill sprints 150-200m sprint up walk down. Do them in blocks of 5. 2nd and 3Rd block of 5, do 10 squats and 10 lunges after each effort.

    When you complete it. Run 3 miles in under 22 mins.

    Weekends rest, eat and sleep, no alcohol no late nights. Total rest!!
     
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  6. ronic

    ronic New Member

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    nice one mate cheers!
     
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  7. Claretmac

    Claretmac New Member

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    I'm on this!
     
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  8. elitenp

    elitenp New Member

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    hi mate not long now i cant wait whats your stats looking like
     
  9. arny01

    arny01 Ex Pongo.

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    Good luck to you all boys!! Train hard! Have a taper week before you head down to CTC! Light runs at 10 min/mile, a set of press-ups and the others once per day! Don't smash yourself! A good taper if you've trained hard will sky rocket your fitness! And you'll be stronger than ever for your PRMC.

    Good luck!!
     
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  10. Claretmac

    Claretmac New Member

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    BFT: 9:10

    Bleep test: 11.8

    50, 85, 9

    What about yours?
     
  11. DJM880

    DJM880 New Member

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    Anyone fancy getting a facebook chat going?
     
  12. MozzaLUFC

    MozzaLUFC New Member

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    on this one as well, excited and nervous at the same time!
     
  13. Claretmac

    Claretmac New Member

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    Sounds like a good idea pal!
     

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