Your last session/workout!

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

  1. ZXCVBNM

    ZXCVBNM Member

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    Cycle - 6.2 miles - 16min

    5 x Rows
    5 x Pull Ups
    5 x Hammer Curls
    3 x Plank
    2 x Side Plank
    5 x Tri Pull Down
    4 x Side Leg Raises
    4 x Standing oblique crunch (30kg)

    Bunch of shoulder mobility exercises
     
  2. Big Con

    Big Con New Member

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    Pull ups 5 X failure
    Lat pull down 5 X drop sets
    2000m row in 08:34

    Leg mobility and stretching
     
  3. john lewis

    john lewis Well-Known Member

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    Training tool circuit then
    Glute bridge
    Clam exercise
    Pull up pyramid
    Trx rows
    And 30 mins on the wattbike
     
  4. Hubb97

    Hubb97 Member

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    Guys quick question regarding press ups, do people find it's better to exhaust them a few days a week or only do a few sets 6 or 7 days a week? I'm doing 'gainers' at the moment on top of randomly dropping a few times a day to do a few more, and they're definitely not getting any easier so wondering if this is down to not having enough rest. Cheers!
     
  5. Big Con

    Big Con New Member

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    Try doing a mixture. Take a few days off of press ups completely and do other stuff, and then try doing this: 20 seconds press Ups 10 seconds rest X8
     
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  6. ZXCVBNM

    ZXCVBNM Member

    Joined:
    Feb 22, 2016
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    Passed PJFT
    10 min AMRAP - Squats 30kg
    50 Pull Ups - Timed
    10 min AMRAP - Lunges 30kg
    100 Plyo Jumps - Timed fast as possible
    5 x Tri Pull Down
    Plank - 2 min 4s
    3 x Side Leg Raises
    3 x Ab Wheel
    Shoulder mobility exercises
     
  7. john lewis

    john lewis Well-Known Member

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    I personally think the training tool is majorly underrated, as long as you do controlled reps instead of just banging them out
     
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  8. tdawg

    tdawg New Member

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    What training tool?
    Also what's AMRAP?
     
  9. tdawg

    tdawg New Member

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    Still feel sore from my 9 miler so kept it small today.

    5k row 21:00

    Feel loosened up ready for circuits tomorrow.
     
  10. john lewis

    john lewis Well-Known Member

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    Royal Marines training tool which was on the Royal Marines site google it and as many reps as possible I think
     
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  11. tdawg

    tdawg New Member

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    The one on the website is an incomplete PDF. I guess something to do with the recent changes to the website/standards.

    I'll be much better at googling when I get to my laptop and see if I can find something.
     
  12. TangoAlpha

    TangoAlpha Member

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    Got a PB on my 3 mile run this morning of 20:55 with an uphill start. I'm still struggling to pass a PJFT though. Has anyone else been in this position or is it just me? Would also be good to know what you lads think is a decent 3 mile time.
     
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  13. Big Con

    Big Con New Member

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    Bear in mind your BFT is basically a 3 mile run in 23 minutes, 20:55 is a solid time
     
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  14. tdawg

    tdawg New Member

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    Well done on the PB.

    You can't be far off a PJFT pass if you can do a mile and a half in 10:30 twice in a row?

    Have you tried sprint intervals?

    Or is it a problem with treadmills? In which case do more time on the treadmill.

    Disclaimer - I'm not an expert (infact I know nothing) but these are my first thoughts.
     
  15. TangoAlpha

    TangoAlpha Member

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    Thanks for the advice mate. Yeah been doing 3 treadmill sessions and 3 road runs a week including loads of sprints. Definitely seeing improvement so probably just a case of being patient and cracking it.
     
  16. BoxSwallow

    BoxSwallow Active Member

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    Here you go this is the Royal Marines Training Tool:
    https://www.royalnavy.mod.uk/custom/navy/trainingtool.html

    and AMRAP can be "As Many Reps as Possible" but sometimes "As Many Rounds As Possible" if it's Arny's leg AMRAP for example.
     
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  17. tdawg

    tdawg New Member

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    Did another rowing circuit.
    My worst one so far but the one I am proudest of. I wanted to quit after less than a quarter way and just kept on going.

    My experience so far has been when I have a bad day, I normally just need to rest and then I get a PB so looking forward to the next one.
     
  18. TangoAlpha

    TangoAlpha Member

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    Treadmill: 2.4K warmup- 12:20
    Tabata sprints X20 @16.5km/h on 2.5%incline

    2000m row: 7:49

    10 mins on the cross trainer then some pressups and pull-ups
     
  19. A350-800

    A350-800 Member

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    I just managed a 6.5 km run in under half an hour after not really being able to do any running since February because of some injuries , I am being cautious and I am still doing all of the recommended exercises, it wasn't really up to Royal Marines standard just yet but I am trying to avoid putting to much pressure on myself as this is what caused my overtraining in the first place but I feel happy to have finally made some progress. I have lost tonnes of running fitness and it is going to take a very long time to feel confident again as I was running or doing some form of running from when I was 8 years old to February this year without any problems and these setbacks have really knocked my self confidence, but at the same time I feel so grateful to be able to do this again and very thankful for all the help from this site which is making my progress possible, thanks :)
     
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  20. ZXCVBNM

    ZXCVBNM Member

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    Passed PJFT - :) no more treadmills
     
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