AM Zone 2 walk/run for a good 2 hours around the old Penhale camp. Saw an RN Merlin practising some landing right next to an old assault course I have just discovered. I am definitely going back to hang my climbing rope up. The MOD sold the whole place a few years ago to a civil housing development company so I hope no one will mind me.
PM Bleep test practice:
3x Lvl 1-7
5 mins rest between the sets
10x Hill sprint (50m) and on top:
Odd minutes: 10 squat jumps
Even minutes: 10 ski jumps
1 min rest between the sets
PM Testing out my new Gravity Fitness weight vest (awesome vest)
5x5 ATG split squat (10kg vest)
A) Full Tabata on each of these exercises with 1 min rest between:
Air squat (10kg vest)
Hack squat (10kg vest)
V sit ups
12kg Slam ball ground to over shoulder (10kg vest)
20s Side plank / 10s plank (10kg vest)
Ski jumps (10kg vest)
B) 1 round of VPFT (10kg vest)
10 Navy seal burpess (10kg vest)
C) Single arm 360 with a 2.5kg mace both directions (25-25)
D) 20-25-30 Single arm reverse curls with offset mace
E) Started a new pull-up gainer series:
3 days on 1 day off, 5 secs hold on top for each reps in L-sit, 1 min rest between sets
F) 60 minutes full body stretching class with Dylan Werner
This Iron Wolf workout. Finished it in just under 15 minutes so not as unbroken as he does it. I had to jog in place between most of the reps.
After this, I tested sit-ups and push-ups to the beep. Max score on the sit-ups (85 reps, still had more in the tank), for the push-ups I managed to do 59, couldn't lock out the arms within the time for the last rep. It was a big fight to get the reps from rep 50. Nevertheless, I am happy with this score, considering I did a push-up heavy workout a few minutes prior.
Followed with some hand supination and pronation prehab with a 0.6kg clubbell and single-arm reverse/hammer curls with a 5kg mace and also with a rubber band. Need to build the brachioradialis back up and forearm strength.
Finished with the pull-up gainer: 2-2-1 and 40 minutes stretching.
Tabata's again with these exercises:
1. Air squat (10kg vest)
2. Hollow rock
3. Push-ups (managed to do them all in good form, got a total of 70 reps which was surprise, last time I did Tabata push-ups I had to do many sets on knees / elevated on a box)
4. V sit-ups
5. 12kg Slam ball ground slams for overhead (10kg vest)
6. 20s in Side plank, 20s in plank, no rest (10kg vest)
7. 12kg Slam ball ground to over the shoulder (10kg vest)
8. Leg raises
Friday: Strength yoga and handstand practice plus a bit of fun with a friend trying AcroYoga for a laugh.
Today: Strength yoga and this Iron Wolf session again:
For 30 minutes:
5 banded bent over pulls (instead of pull ups)
10 push ups
15 air squats
Pull up gainers (5 secs hold on top in L-sit): 2-2–2 (totally forgot to do any in the last two days so just picked it up where a left it off).