Discussion in 'Training Methods and Diet Suggestions' started by m2013, Feb 13, 2014.
Thanks, I wasn't breaking any records but scraped a pass. I like to think I got my weakest part of the recruitment process over and done with.
3 mile steady run
Mobility exercises and stretching
One more day of rest week, then on to PMRC training
10-8-5-5-3-3-1-1-1 power cleans (60-90kg)
10 leg press @ 120kg
10 sissy squats @ bodyweight
5x5 leg press (130, 140, 150, 160, 170kg)
10 Seated calf raise (60kg)
20 standing calf raise (bodyweight)
Barbell lunges (50kg)
Close-leg barbell front squats (30kg)
5x5 trapbar deadlift (140kg)
Tempo Run: 5.5 miles - mid 7min pace
Circuit: 60s per exercise AMRAP / 15s rest between exercises / 3 rounds / 1 min rest between sets
Burpee Kick Out
Oblique knee push ups
Reverse lunge to single leg jump
Plank alternate arm raises
High Knee Sprints
Gainers: Push Up, Sit Up, Pull Up
Leg press (50-215kgs)
Bench press (40-105kgs)
Trapbar deadlift (80-180kgs)
3 x Supersets:
10 sissy squats
10 seated calf raises
10-down-to-1 incline bench press (40-85kgs)
Has anyone tried 21s with 2 exercises back to back?
You progress in 3s, you can start at 21 for one ex, and start at 3 for the other. Or you can start both at 21 or both at 3. Did all the variations I just mentioned during last night session at boxing and I can tell you it really fatigues you! I have to say the the one where we started at 21 burpees and 3 press ups was pretty fun haha. I'd advise anyone to try it out
I don't quite understand how this works can you give us an example with, say Pressups and Burpees?
I'm guessing you do
21 Burpees, 3 Press ups
18 Burpees, 6 Press ups
15 Burpess, 9 Press ups
...... and so on to 3 Burpees, 21 Press ups?
21 Burpees, 3 PUs
18 Burpees, 6 PUs
15 Burpees, 9 PUs
12 Burpees, 12 PUs
9 Burpees, 15 PUs
6 Burpees, 18 PUs
3 Burpees, 21 PUs
You can do it that way, or the other way round so you start at 3 for Burpees and 21 for Press Ups. Or you could start at 21 for both, or 3 for both.
Hope that helps
Just did my first 2 miler at 16:20, little bit gutted my shins just felt like they were on fire by the time I got to 1.5
5 Mile run - 37 mins
10 hill sprints
1 mile run to finish
Deadlift 5x5 (100kg)
Hasn't it been fun running through Barbara haha
When can you reapply etc?
Bloody good effort. My sunday xmas day has consisted of walking to the pub and back....
2years now, this past year has flown may I add.
Got the running shoes on for my first 1.5 mile (road) test since I start running 7 weeks ago, and I got my best time ever 10:15!
Not amazing by any feat but it's progression towards my aim of sub 9 so quite please
Circuit - 4 rounds AMRAP / 60s per exercise / 1 min rest between sets
Plank alt arm raises
Deep Squat with knee to elbow raises
Push Up side crunch
Single leg lunge jump
straight out for 4 mile run - 33 min
Back home into 100 lunges 10kg backpack
Gainers: 24 push ups & sits ups.
Max Pull Ups: 10
Have to give tonight's session a miss as I've picked up Norovirus... I hope this doesn't knock me back much!
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