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Post by markt on Oct 20, 2008 10:24:52 GMT
20/10/08 Cindyish
5 x Jumping Pull Ups 10 x Press Ups 15 x Squats AMRAP in 20 minutes; 15 rounds and 2 pull ups
Hoping to get back to some sort of routine this week, had so much other stuff going on, that training took a back seat!
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Post by markt on Oct 23, 2008 18:43:27 GMT
21/10/08
3 1/2 mile run, untimed.
22/10/08 Krav Maga. Neutralising knife threats.
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Post by markt on Oct 24, 2008 17:05:53 GMT
23/10/08 Rest Day
24/10/08 A.M 5 Mile Run 46:54. Ran at 6 this morning, I think this is reflected in the time. Really struggle first thing. But I need to persevere as this will only get better.
P.M 12 x Burpees 12 x Jumping Pull Ups X10 for time: 19:07. Bloody murder, arms are fried!
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Post by markt on Nov 5, 2008 18:18:37 GMT
Slacking with my log again! 24/10/08 5 Mile Run 46:54. Ran at 6 this morning, I think this is reflected in the time. Really struggle first thing. But I need to persevere as this will only get better. 24/10/08 P.M 12 x Burpees 12 x Jumping Pull Ups X10 for time: 19:07. Bloody murder, arms are fried! 26/10/08 Long, slow run. Out for an hour and a half, pedometer said 6.5 miles. Think I need to configure it again. Checked the route on this great site www.walkjogrun.co.uk/index.cfm and it is actually 9 miles. 21's. Picked from the Gym Jones/Ross hopper (Cheers Chris) 21 x DB Swings 21 x Jumping Pull Ups 21 x DB Swings 21 x Burpees 21 x DB Swings 21 x Double Unders 21 x DB Swings 21 x Thrusters (30kg BB) 21 x DB Swings 21 SDLHP (30kg BB) 21 x DB Swings For time: 17:50. Pathetic, thought I was doing OK, but the thrusters really slowed me down 28/10/08 5 x Deadlift (60kg BB) 10 x Burpee X5: 6:30 Nice one for the legs! P.M 5 mile run 40:30 30/10/08 Rest day 31/10/08 10x Squat Cleans (40kg BB) 50 x Sit Ups 8 x Squat Cleans 40 x Sit Ups 6 x Squat Cleans 30 x Sit Ups 4 x Squat Cleans 20 x Sit Ups 2 x Squat Cleans 10 x Sit Ups 11:17 Absolute, bloody shambles. Started off with 50kg, but my technique sucks, so lowered it to 40kg. Still really struggled with technique. Have learnt 2 things this week, I suck at thrusters and cleans. So therefore I will incorporate them into workouts at least once a week. 1/11/08 10k run 50:42 3/11/08 5 x Thrusters (40kg BB) 7 x Hang Power Cleans (40kg BB) 10 x SDLHP (40kg BB) AMRAP in 20 minutes. 6 rounds and 3 thrusters. After some very helpful advice, completely overhauled my thrusters and cleans. Happy with my thrusters after breaking them down into 2 movements. My cleans were better, but still not getting my elbows flipped under, need more work! Getting a pipe and practising the movements helped no end. 4/11/08 100 Burpee challenge 7:24 Last time I did this was back in February and I got a time of 11:35. So I am quite chuffed with the improvement! 5/11/08 Up early this morning for: Interval Challenge from Never Gymless 12 burpees 24 press ups 36 squats 400m run x 4 25:41, absolutely brutal! Apologies for the length of this post!
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Post by markt on Nov 6, 2008 7:43:36 GMT
5/11/08 Krav Maga, bear hugs and then some technique work on the pads and bags
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Post by markt on Nov 11, 2008 8:06:59 GMT
7/11/08 5 mile run, 40:35. Just can't seem to break 40 minutes But It took me ages to break 50 minutes for 10k, so I'll get there!
8/11/08 Angieish 100 x Jumping Pull Ups 100 x Press Ups 100 x Sit Ups 100 x Squats 17:53 new PB by 1 minute 44 seconds
9/11/08
Run 8 miles
10/11/08 Death by Pushup & Squat: with a continuous running clock, do 1 pushup & 1 squat the first minute, 2 pushups & 2 squats the second minute, etc. When you cannot complete all the pushups & squats within the designated minute, switch to AMRAP of 5 pushups + 10 squats for the remaining time, 30 minutes in total: 16 rounds within the minute, had completed 17 press ups and 10 squats. Then 16 rounds and 5 press ups.
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Post by Andy on Nov 11, 2008 10:04:43 GMT
hey buddy, how's you?
Good to see you about. Nice work for the last few days. death by push & squat enjoyable??
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Post by markt on Nov 13, 2008 7:44:52 GMT
I'm good, cheers mate! Glad to see it's all good with you. Death by push up/squat was hideous!
12/11/08 A.M 21-15-9 'Jeremy' Overhead Squats Burpees 5.25 Used a PVC pipe for this as my OHS form is appaling, tried some with weight last night and it wasn't good. Something else to work on! P.M Krav Maga, defence against multiple attackers. One with a knife, one with a stick and one applying a front choke. Absolutely exhausting, and sustained a dead leg that I can still feel this morning.
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Post by markt on Nov 14, 2008 10:35:20 GMT
12/11/08 Krav Maga, defence against multiple attackers. One with a knife, one with a stick and one applying a front choke. Absolutely exhausting, and sustained a dead leg that I can still feel this morning.
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Post by markt on Nov 17, 2008 9:33:54 GMT
14/11/08
200 singles 21 x SDLHP (40kg BB) 21 x Push Press (40kg BB)
200 singles 15 x SDLHP 15 x Push Press
200 singles 9 x SDLHP 9 x Push Press
12:48 Good one that, thoroughly enjoyed it!
16/11/08 Hellrunner, approximately 12 miles cross country. Started gently enough, before encountering some pretty steep hills. Through puddles and mud and slime, chest deep in 2 particular spots. Then to finish us off, the last mile was up and down through sand! Top day, great fun!
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Post by markt on Nov 19, 2008 14:43:06 GMT
18/11/08
"The Chief"
5 Rounds of: As many rounds in 3 min as you can of: 3 Power Cleans (50kg BB) 6 Push-ups 9 Squats Rest 1 min between rounds
Not sure how many rounds. 4,4,3,3,3 I think
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Post by markt on Nov 23, 2008 11:42:07 GMT
19/11/08
Krav Maga. Various defences against unarmed attackers and also knife attacks. Some more multiple attackers thrown in too, gets the heart pumping!
Been fighting off a bug for a couple of days. Felt good today so:
23.11.08 Went to MisterC's this morning for the first time in a while, for a spot of fun in the shed: Player 1: Row 250m Player 2: Thrusters @ 20kg Race to 100 thrusters, won by MisterC in 13:08. I then finished off my thrusters, finishing in 15:59. Brief recovery, then did "Air Jeremy" as a finisher: 21-15-9 Overhead squats with broomstick Burpees C - 3:24 M - 5:27
Blimey, it was hard work! Much happier with my thruster form now. The burpees in Jeremy absolutey nailed me.
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Post by markt on Nov 30, 2008 17:53:07 GMT
Been laid low all week with a cold. Seemed to go and then would come back with a vengeance! Back to it today though.
30.11.08 Went to MisterC's for training, and again we were shed-bound, so time to have a crack at this DB complex: 5 DB deadlifts 5 DB squat cleans 5 DB jerks 5 DB front squats 5 rounds @ 11kg db's for first 2 rounds, upped it to 15 for the remaining 3. 6:38
Finished with "Air Fran:" 21-15-9 Thrusters @ broomstick Jumping pullups 2:12
Quality session, the DB complex looked innocuous enough. But it soon proved otherwise!
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Post by markt on Dec 2, 2008 9:24:56 GMT
1/12/08 Tonights taken from the Ross/GJ hopper.
"Lifting & Loading" Using 30kg sandbag 50 SB clean & press 50 SB Zercher squats 50 SB loads onto waist-high platform 12:57
100 Med Ball Slams 2:30
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Post by markt on Dec 9, 2008 12:08:19 GMT
2/12/08
20, 16, 12, 8, 4 Burpees DB Swings (24kg DB) Lunges (Each leg)
11:41. New PB by 1 minute 12 seconds
3/12/08 Krav Maga Ran through some of the stuff we have learnt over the last 6 months. This included escape from chokes/headlocks, and neutralising knife and stick threats.
Aggravated my shoulder at Krav, so took a couple of days out.
6/12/08 "Sweet 16" In a tabata format 4 minutes heavy bag 4 minutes squats 4 minutes heavy bag 4 minutes press ups
Shoulder flared up again so ran 5 miles on Sunday, untimed.
9/12/08 "Race to 150" 50-40-30-20-10 Squats Press Ups Med Ball Slams (10kg MB) Supposed to be sledgehammer swings. Jumping Jacks 21:57 This was shocking, started off well, but the press ups nailed me!
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