Your last session/workout!

mace

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Yesterday:
AM 15 minutes of backward running
PM 5 rounds of VPJFT followed by a bit of boxing mitt work
 

mace

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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:
Lvl 1-8
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
 

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MRR46

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Afternoon session consisted of 4 rounds of the vpjft then into a 8 mile cycle!
 

mace

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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)
Hollow rock
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)
Flipper

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
1-1-1

F) 60 minutes full body stretching class with Dylan Werner
 

browner467

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Full vPJFT+ run through this evening - hit every rep. Feeling stronger as each week goes on!
 

browner467

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Dumbbell Front Squat - 4x15
Dumbbell Deadlift/Lunge (Superset) - 3x15
Straight into 1 mile run best effort - 6:44

Rest 2 Minutes

Circuits of 3 rounds
10 burpees
Max pull ups
25 press ups
 

mace

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Tuesday:
AM Strength yoga

PM Tempo runs again 3x5 minutes after a 10 minutes warm-up run, very similar to last weeks results
1st 999 m
Av speed 11.9 km/h
Av HR 161 BPM
2 min HR recovery 58 BPM

2nd 982 m
Av speed 11.6 km/h
Av HR 152 BPM
2 min HR recovery 64 BPM

3rd 1.0 km
Av speed 12.4 km/h
Av HR 158 BPM
2 min HR recovery 68 BPM

Pull-ups in L-sit with 5 secs hold at the top:
2-1-1
 

browner467

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Easy 3 mile run just to keep the legs moving followed by press ups, burpees and pull ups
 

mace

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PM
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.
 

mace

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Yesterday:

10x5 ATG split squat (10kg vest)

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

Finished with boxing mitt work
 

mace

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Friday: Strength yoga and handstand practice plus a bit of fun with a friend trying AcroYoga for a laugh.
Saturday: off
Today: Strength yoga and this Iron Wolf session again:
For 30 minutes:
Odd minutes:
5 banded bent over pulls (instead of pull ups)
10 push ups
15 air squats

Even minutes:
10 burpees

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).
 

mace

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Tempo runs 3x5 minutes, 2.5 minutes rest between sets
1st 1.10 km
Av speed 13.1 km/h
Av HR 166 BPM
2 min HR recovery 70 BPM

2nd 1.16 km
Av speed 13.6 km/h
Av HR 173 BPM
2 min HR recovery 66 BPM

3rd 1.13 km
Av speed 13.6 km/h
Av HR 168 BPM
2 min HR recovery 66 BPM

Pull-up gainers: 3-2-2
 

Duracell Bunny

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Had a fairly disastrous gainers session yesterday which was disappointing, so really pleased to have managed a couple good sessions today:

AM: Vpjft+ practice - 4 full rounds
PM: Easy, zone 2 run - 7.05km at 8:50m/m

Tomorrow’s session is a 3km gentle warm up, then 3x Fintan circuits followed by 3km best effort home.
 

browner467

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Broke the vPJFT+ down this evening and really focussed on form/slowing down the movement to increase time under tension.

3x20 burpees
3x30 sit ups
2x20 press ups, 1x11 press ups
3x1 minute plank

Burpees and core are feeling really strong with great form but my upper body is feeling weak. Any pointers for improving this?
 
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