Todays Exercise

Todays Exercise

Interval runs @ albert park

3k jog to albert park

4k of intervals
fast 300m/slow 300m repeat

3k jog back

https://www.strava.com/activities/874143271

Yesterdays Exercise

5 reps of

1k run
5 cleans @ 50kg


followed by deadlift ladder

5 deadlifts @ 50kg
5 deadlifts @ 60kg
5 deadlifts @ 70kg
5 deadlifts @ 80kg
5 deadlifts @ 90kg
5 deadlifts @ 100kg

WOD

3 sets of

• 100 calories X trainer
• 10 thruster @ 30kg
• 10 barbell row @ 30kg

5 x 5 deadlift @ 60kg

Today's exercise plan

2 sets for time

320m 40s X 4
10 C+J @ 30kg

didn't record the time

Todays exercise plan

5 sets for time
run 200m rest 30 seconds X 4
10 clean and jerk @ 40kg
10 hanging knee raise


didn't happen

Todays Plan

3 sets for time

10 dead lifts @ 50kg
30 kb american swing @ 16kg
30 burpees

10.16

Todays exercise plan

Evening:

2 sets for time
500m sprint 30 second rest 500m sprint
10 barbell row @ 30kg
10 clean @ 30kg
10 thrusters @ 30 kg

Time 22.38

Todays Exercise plan

lunch
       run in regents park

evening
       run sunningwell hills
       thruster sets

what a lazy twat

Here is a random bunch of un-thought out goals

1. Finish arc of attrition in sub 30 hours
2. sub 20 minute 5k
3. sub 40 minute 10k
4. sub 6 minute mile
5. Race to the stones in under 12 hours
6. Cotswold century in under 25 hours

I will revisit this and try to put them into a sensible order

1 minute 400 meters
3 minute kilomter
5 minute mile

Lifting session

10 deadlift @ 30kg
10 deadlift @ 40kg
10 deadlift @ 50kg
10 deadlift @ 70kg
10 clean  + jerk @ 40kg
10 back squat @ 40kg
20 deadlift @ 40kg
10 barbell row @ 40kg
10 cleans @ 40kg
10 front squat @ 40kg