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Mosquito

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Not quite the wild numbers you lads are posting, but it's a bit of a personal achievement. With a month of following an old plan from when I was a teenager as well as a week of the Sean Lerwill plan, I've managed to do a full 30 sit ups and still have some left in the tank, whereas before I could only do 10! Very happy with myself. It's a slow process but I'm definitely getting there
 

mace

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Not quite the wild numbers you lads are posting, but it's a bit of a personal achievement. With a month of following an old plan from when I was a teenager as well as a week of the Sean Lerwill plan, I've managed to do a full 30 sit ups and still have some left in the tank, whereas before I could only do 10! Very happy with myself. It's a slow process but I'm definitely getting there
Training is all about progression. Everyone started where you are. Enjoy and embrace these little victories, eventually you will get to where you need to be.
 

browner467

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Not quite the wild numbers you lads are posting, but it's a bit of a personal achievement. With a month of following an old plan from when I was a teenager as well as a week of the Sean Lerwill plan, I've managed to do a full 30 sit ups and still have some left in the tank, whereas before I could only do 10! Very happy with myself. It's a slow process but I'm definitely getting there

Good effort mate! You’re making progress, that’s what it’s all about.
 

mace

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Strength yoga (shoulder heavy with lots of crow pose and handstand) followed by 3rds of VPJFT and 3-3-2 pull ups.
 
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Fintan circuits today as intended.

3km slow warm up followed by a change of footwear and then into the circuit.
Exercises were:

Press ups
Half sits
Squats
Wide arm press ups
Leg raises
Burpees
Diamond press ups
Heel taps (15reps each side for this one)
Knees to chest

Three honking rounds, then a somewhat slower change back into runners before the 3km best effort home in 14mins 54secs - 17 seconds slower than last time, but also an extra round in comparison to last time.
 
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Still struggling with gainers for pull ups. Today was supposed to be 6, 5, 5 so may need to revert to 5, 5, 5 which I was able to complete.
Pull ups - 6, 5, 3
Press ups - 20, 20, 19

Circuit posted a while back by 40Cdo’s Twitter page, although with few pull ups to account for my current ability.
20mins EMOM:
4 burpees
2 pull ups (3 for first 5 rounds)
4 HR press ups
4 ski jumps

Finished with 2x rounds:
75sec plank
30sec hollow rock
30sec single leg glute bridge (each side)
30sec side plank (each side)

5-6 mile zone 2 run on the cards after work this evening.
 

mace

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10x5 ATG split squat (11.8kg vest)

Tabata's again with these exercises:
1. Air squat (11.8kg vest)
2. Hollow rock
3. Hack squat (11.8kg vest)
4. V sit-ups
5. Hunter squat (11.8kg vest)
6. 20s in Side plank, 10s in plank, no rest (11.8kg vest)
7. Curtsy lunge without putting the back leg down (11.8kg vest)
8. Leg raises

Finished with forearm strengthening:
3 sets of with a 2.5kg mace (heavier than it sounds as it's a lever...):
10 pronation - supination
5 hammer curl to eccentric reverse curls

Pull-ups: 3-3-3 in L-sit with 5 seconds hold on top + 6 normal at the end.
 
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Hill session today similar to the one on Arny’s plan. 2km warm-up at roughly 5:00m/km, 2mins rest then 5x 15sec hill sprints with 45sec active recovery, 5x hill sprints followed by 10 squats and 10 downhill walking lunges after each sprint with 15sec recovery, short run to steeper, longer hill then 6x 30-40sec hill sprints with 75sec static recovery. 5mins recovery at the top of the hill then 4.18km best effort home.

Third time in two weeks completing today’s session. Showing some reasonable progress between the first session and today’s session:

KM 1: 4:28/4:03/3:55
KM 2: 4:37/4:29/4:24
KM 3: 5:04/5:02/4:55
KM 4: 5:15/5:11/5:04
0.18: 0:46/0:49/0:53 (today’s was 0.19km)
 

mace

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This Iron Wolf circuit:

4 rounds of :
30 10 count burpee w/ 2 squat chaser 30 leg raises

4 rounds of :
30 8 count burpees w/ 2 squat chaser 30 4 count flutter kicks

4 rounds of :
30 6 count burpees w/2 squat chaser
30 sit-ups (I did RM style sit-ups instead of his style)

(360 burpees, 720 pushups, 720 squats, 360 abs)

I had a little bit more rest then he did, took me 1 hour 17 min.
I tried counting reps out loud like he does but that’s a whole another level...

Finished with 4-3-3 pull ups.
 

thirdtry

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- 3 Mile buy-in

5x
- 10 Pull-Ups
- 12 OHP @40KG
- 20 Lunges (10/leg) @20kg sandbag
- 30 Press-Ups
- 30 Squats @20kg sandbag

- 2 Mile buy-out
 

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