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Your last session/workout!

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

  1. Thechancer

    Thechancer Member

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    1.5 warm up 12:05
    Tabat spribts for 5mins,
    2min sprint at 11 pace, (o% incline 3miles in 22mins)

    30press ups
    30sit ups
    10squat press (16kg log)
    20leg lifts
    15 kettle bell lift squats
    20dips
    15 Russian twists (4kg ball)
    1min row sprint
    For five rounds


    Lunch time was
    10, 9, 8, 7, 6, 5, 4, 3, 2, 1
    Pull ups
    20, 18, 16, 14, 12, 10, 8, 6, 4, 2
    Sit ups, press ups 10kg plate on back, left lifts
    Done in order of
    Pull ups, sit ups, press ups, leg lifts,
     
  2. RF96

    RF96 New Member

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    Brutal! will give this a try tonight!
     
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  3. Firedrake

    Firedrake Member

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    Swim Session

    Part 1 - Warm Up
    100m breast stroke

    30s to 1min rest

    Part 2
    Tread water 20mins.
    100m breast stroke (no rest).

    3 mins rest - g
    Get out of pool on high side

    Part 3
    100m breast stroke
    10mins tread water
    100m breast stroke (no rest)
    Get out of pool on the high side

    All completed without touching side
     
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  4. LRL

    LRL Well-Known Member

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    Is this a regular session?
     
  5. gwaters92

    gwaters92 New Member

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    No it isn’t a regular session 3rd time I have done it. Absolute killer though
     
  6. allye

    allye Member

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    Weekly paid swim training;

    400m warm around 6min
    8 x 100m every 2min
    10 x 25m sprint front, 25m breast
    10 x 25m front with 10 press every length

    Think the PRMC fitness test should be ok!
     
  7. LRL

    LRL Well-Known Member

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    5mins @9.7kph (speedmarch pace)
    5mins @14kph
    5mins @9.7kph
    5mins @14kph
    5mins @6kh
    1min @8kph, +1kph every minute till failure
    5mins @6kph

    Love this session. Can’t remember which Royal Marine on the forum suggested it, but spot on. Last bit replicates the bleep test I think, and it’s on already worked legs.
     
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  8. LRL

    LRL Well-Known Member

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    2.4km in 12kph
    1min rest
    2mins @15kph x5
    1min rest between

    Legs are feeling strong and powerful, breathing was steady and felt comfortable at 15kph, time to increase speed or time, not sure which though?
     
  9. bobo

    bobo New Member

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    I’d say time, then when you can do the full 2.4 km at 15km/h up the speed and start the process again
     
  10. LRL

    LRL Well-Known Member

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    I can run a lot further than 2mins at 15kph for sure. +15secs weekly would be a good amount too progress onto right? That was my plan as my Monday interval session is focused on decreasing rest time. Attatcking from both sides really.
     
  11. dolly

    dolly New Member

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    AM:

    Pull ups} max reps x 3 sets (1 min rest inbetween sets)

    Deadlifts }
    Front squats (or back squats) } 12 reps x 4 sets (70% of 1 rep max for all - 1 min rest between sets)
    Bench press }

    Sit ups/knees-to-chest/heel taps } max reps x 3 sets (1 min rest between sets)

    PM:

    6.4km (4 mile) 15kg loaded carry - did it in 48 minutes. (Aim for under an hour)
     
  12. sbradb

    sbradb Member

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    I say try both ways and see what works for you. For me personally I remember when I was preparing for my PJFT I’d run the first 1.5mile a little faster (12.5kmh) on the *test gradient, wait a minute, then do 6-12 400m intervals at 18-20kmh with 200m rest periods (*at 4% gradient) as I got fitter and faster.
    I increased the speed of my intervals in increments of 0.5kmh every other training session or so. That way for me it felt gradual which undoubtly helped.

    During practices I must admit I always struggled but still passed, then on the day I put it up to 15.5kmh and switched off I think thanks to this style of training working for me personally over the ‘increasing time spent at 15kmh’ method. (That and a good kick of adrenaline).

    *obviously no need to worry about the gradient as much anymore as it’s been binned but depending, again, on how you feel add a little gradient in practice then on the day it should in theory feel like a downhill run.
     
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  13. rodgerdodger

    rodgerdodger New Member

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    Friday nights endurance workout..
    1 mile warm up easy,
    9.5 hilly miles @ 6:55/ mile,
    3.5 miles easy to finish.
    Stretch to complete then hit the pillow!
     
  14. Aajph95

    Aajph95 New Member

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    100/200/300/400/500/400/300/200/100 meter intervals on the rower with 10 press ups 10 squats and 10 burpees between each interval
     
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  15. LRL

    LRL Well-Known Member

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    2.4km @12kph
    2x800m @15kph
    2x400m @15kph

    1min rest between sets.

    No rest
    2x10 pull ups
    2x60kg Lat Pull


    Again legs felt powerful, strong, overall robust. Feeling the fittest I’ve felt ever. What I’m doing now is definitely working! Love running now, and I actually enjoy the treadmill:D good bit of kit
     
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  16. Xerath

    Xerath Well-Known Member

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    Off topic but what are you going for now mate? Paras still or back to RM?
     
  17. LRL

    LRL Well-Known Member

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    Was always RM bud, had a look into the paras about a year ago but my hearts still set on being a RM and has been since day one.

    There’s a list of things I should’ve done when I was training before but I didn’t know at the time, lack of knowledge and understanding, especially with regards to running.
     
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  18. Zandvoort10

    Zandvoort10 New Member

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    Did you have a go at PRMC before? I've got my POC in 6 weeks and i'm feeling solid with running and leg strength but nervous about my upper body strength. Smashing gym hard these last weeks leading up.
     
  19. LRL

    LRL Well-Known Member

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    I’ve not reached the PRMC stage but I know of two people personally, who have. From what they told me it’s mainly leg endurance and strength based on day two which is the hardest day. So as long as you can get a good number of Pull, Press & Sit ups I would not worry as they are they only upper body things you will be doing I believe.
     
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  20. LRL

    LRL Well-Known Member

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    4.8km (3mile)
    @12kph

    Nice steady run

    3 sets or DB press and Curls