Your last session/workout!

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

  1. A350-800

    A350-800 Member

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    Well done :)
     
  2. ZXCVBNM

    ZXCVBNM Member

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    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.
     
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  3. ZXCVBNM

    ZXCVBNM Member

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    3 mile steady run
    Mobility exercises and stretching

    One more day of rest week, then on to PMRC training
     
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  4. cc1

    cc1 Royal Marines Commando

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    10-8-5-5-3-3-1-1-1 power cleans (60-90kg)

    5 supersets:
    10 leg press @ 120kg
    10 sissy squats @ bodyweight

    5x5 leg press (130, 140, 150, 160, 170kg)

    3 supersets:
    10 Seated calf raise (60kg)
    20 standing calf raise (bodyweight)

    3 supersets:
    Barbell lunges (50kg)
    Close-leg barbell front squats (30kg)

    5x5 trapbar deadlift (140kg)
     
    Last edited: Dec 17, 2016
  5. ZXCVBNM

    ZXCVBNM Member

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    Yesterday

    Tempo Run: 5.5 miles - mid 7min pace

    20min rest

    Circuit: 60s per exercise AMRAP / 15s rest between exercises / 3 rounds / 1 min rest between sets

    • Bicycle Crunches
    • 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
     
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  6. cc1

    cc1 Royal Marines Commando

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    10-8-6-6-6-3-3-3-1-1-1:
    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)
     
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  7. LRL

    LRL Well-Known Member

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    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
     
  8. cc1

    cc1 Royal Marines Commando

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    I don't quite understand how this works can you give us an example with, say Pressups and Burpees?
     
  9. BoxSwallow

    BoxSwallow Active Member

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    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?
     
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  10. LRL

    LRL Well-Known Member

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    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
     
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  11. cc1

    cc1 Royal Marines Commando

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    Roger! Cheers
     
  12. ChapClub

    ChapClub New Member

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    Mutant!


    Typing this with sweaty digits. Just in from 45 minute circuit run by an ex-Royal.

    Bend..Stretchh!
     
  13. Captain_Frog

    Captain_Frog New Member

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    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
     
  14. Gilbo_375

    Gilbo_375 New Member

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    5 Mile run - 37 mins
    10 hill sprints
    1 mile run to finish

    Squats 5x5
    Deadlift 5x5 (100kg)

    Pressups 30
    Situps 35
    Pullups 8
    Dips 6
    X4 rounds
     
  15. LRL

    LRL Well-Known Member

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    Hasn't it been fun running through Barbara haha
     
  16. wellmemedmyboy

    wellmemedmyboy Member

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    When can you reapply etc?
     
  17. ChapClub

    ChapClub New Member

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    13 miles up to the moors and back.

    Just discovered bloody inside legs. My fears were confirmed on inspection of my boll0cks. 1 - 0 to chaffing.
     
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  18. Gilbo_375

    Gilbo_375 New Member

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    Bloody good effort. My sunday xmas day has consisted of walking to the pub and back....
     
  19. ChapClub

    ChapClub New Member

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    Those were my last two days!
     
  20. LRL

    LRL Well-Known Member

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    2years now, this past year has flown may I add.
     
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