Your last session/workout!

Discussion in 'Training Methods and Diet Suggestions' started by m2013, Feb 13, 2014.

  1. cc1

    cc1 Royal Marines Commando

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    One of these:

    [​IMG]

    They're awesome - LOOK cleats and can rig it to the exact same geometry as my road bike
     
  2. john lewis

    john lewis Well-Known Member

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    IMG_0871.PNG You are a tank! Found these by Wigan warriors they're vile
     
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  3. cc1

    cc1 Royal Marines Commando

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    Ha, cheers! During winter I do 2 WATT bike sessions a week to keep cycling phys up. I do a lot of Sufferfest videos as the videos are great, and the training blocks are cycle-centric. Will give some of these a go!
     
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  4. tdawg

    tdawg New Member

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    Treadmill evening.

    2.4k in 12 minutes
    600m recovery (10kph)
    2.4k in 12 minutes
    600m recovery (10kph)
    2.4k in 12 minutes
    600m recovery (10kph)
    1k best effort

    All on 2% incline.

    Medium term goal is to loose the recovery sections and maintain 8 minute mile pace throughout.

    I want the first bit of PJFT to feel steady and currently it's close to my 5k pace (treadmill) so I'm puffing and panting too much after the minute rest.

    Short term goal is to try a 9 miler -nailbiting-
     
  5. Big Con

    Big Con New Member

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    Press Ups
    20 seconds work 10 seconds rest X8
    Squats
    20 seconds work 10 seconds rest X8
    Sit ups
    20 Seconds work 10 seconds rest X8

    Press ups to the bleep
    3 X failure

    5000m Row
    24:35 maintain 33/35 s/m
     
  6. Shadow Frog

    Shadow Frog Well-Known Member

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    5mile run 31min
    Press ups 13
    Press ups 45
    Sit ups 85
     
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  7. BoxSwallow

    BoxSwallow Active Member

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    Is that supposed to be Pull Ups 13? (and are those to the bleep or max effort in 2 minutes?)
     
  8. tdawg

    tdawg New Member

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    Wow :eek:
     
  9. Shadow Frog

    Shadow Frog Well-Known Member

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    Oops yeah pull ups, pull ups yeah to the bleep same as sit ups, press ups best effort (not to the bleep)
     
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  10. Shadow Frog

    Shadow Frog Well-Known Member

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    New PB. not *text deleted*ing easy I can tell you that. the cold turned my lungs to ice
     
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  11. Rob20

    Rob20 Well-Known Member

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    Before this mornings row.

    1000m row
    2 press ups
    900m row
    4 press ups
    800m row
    6 press ups

    All the way til the last set is
    100m row
    20 press ups

    5500m row and 110 press ups total.
     
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  12. Jaguar2187

    Jaguar2187 Member

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    Circuit consisting of:
    15 press ups
    30 sit ups
    8 pull ups
    (1). 20m leopard crawl done after each of these 3 exercises.

    15 tricep dips
    10 leg raises
    8 side grip pull ups
    (2). 20m bear crawl done after each of these 3 exercises.

    10 feet elevated press ups
    10 crunchies
    8 wide grip pull ups
    (3). 20m crab walk done after each of these 3 exercises.

    Repeated this 3 times.
    On the 2nd set, used a rucksack weighing 10kg.
    Also changed (1). to 20m squat jumps, (2). to 20m duck walks, and (3). to 20m burpees.

    On the 3rd set, got rid of the rucksack, and changed (1). to 60m wedding carry, (2). to 60m forward drag, and (3). to 60m fireman carry, with a 10 stone brother.

    5 minutes later, did 16 hill sprints.
    Sprinted up the hill first, then did 10 burpees and 10 squats at the top.
    Then did a drag/carry up the hill, with 10 burpees and 10 squats at the top.
    Repeated this 8 times.
    Drags and carries consisted of:
    Fireman carry
    Wedding carry
    Reverse drag
    Forward drag.
     
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  13. ThurmanMurman99

    ThurmanMurman99 New Member

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    1 mile warm up jog - 1/4 mile repeats(best effort) X6 followed by 1.5 mile best effort with a 1 mile cooldown jog. Then the Royal Marine press ups and sit ups test (lack of a pull up bar at my home)
     
  14. Orwin1995

    Orwin1995 New Member

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    Last workout:

    AM

    3 x 25 Press Ups to beeps
    3 x 25 Sit Ups to beeps
    3 x 10 Pull Ups to beeps
    3 x 15 Tricep Dips
    3 x 20 Burpees
    3 x 1.30 seconds Plank

    45 second rest between each set. Following my calisthenics I did a 12 mile static bike ride in 35 minutes.

    PM

    Got a few hours rest and some food, went to my lectures and did my MMA session in the evening followed by a 500 yard swim to finish off.
     
  15. tdawg

    tdawg New Member

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    Repeated the rowing circuit again

    (200m + 10 press ups) X 25
    No rest

    I set this resistance a bit higher this time and had to push much harder on the rowing, last time the rowing was probably too easy.

    I made 100 full press ups before doing 7 drop sets and the rest were started on knees. Last few I couldn't even manage 10 knee press ups.

    I think next time I'll get 10 of some description in each set and hopefully make it half way before starting drop sets.
     
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  16. Big Con

    Big Con New Member

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    40 mins cross trainer on resistance level 12 - 4.8km in the first 19:05 (last week was 20 something)

    DB shrugs 5 X 10
    DB Lateral Raise 3 X 10

    Ab workout:
    10 crunches 1 leg raise
    9 crunches 2 leg raises
    8 crunches 3 leg raises
    Follow this pattern with no rest at all, last set is
    1 crunch 10 leg raises

    Next time I'm going to try this so 10/1 down to 1/10, and then go back up to 10/1 again, or start at 20/1 down to 1/20
     
  17. ZXCVBNM

    ZXCVBNM Member

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    3.3 mile run - 25min (Icy roads so took it slow in parts)
    30 Spin session with 6x30s interval sprints
    4 x 25 Squats 30kg
    4 x 25 Lunges 30kg
    Plank - Max hold
    3x Leg Raises
     
  18. crackers1234

    crackers1234 New Member

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    500m row
    10 press ups
    10 air squats
    5 pull ups

    10 rounds in 37:05
     
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  19. Big Con

    Big Con New Member

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    Really wasn't motivated today, it was one of those where you just feel like doing nothing, but forced my sorry self to the gym and did this, probably was there for about 15 working minutes in total:

    5 minute AMRAP
    Squats w/ 8kg kettlebell X 10
    Lunges w/ 8kg kettlebell X10
    Burpees X 10

    Then did 4 sets of press ups to the bleep

    *text deleted* smash a rowing circuit tomorrow
     
  20. tdawg

    tdawg New Member

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    First 9 mile run today.
    Across hilly and boggy moorland (up to my knees at some points), got lost in cloud for my last mile and got onto some really tough terrain that I couldn't run and lost a fair few minutes here.

    Took 1:32 but I was averaging 9 minute miles before the last one so probably would have been about 1:20 if I wasn't a muppet!

    I'm more pleased to have done it at all though and I'm not too concerned on the time. I know now I can cover the distance and won't be repeating it very often.

    Speed work and press ups from now on.
     
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