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  • 17-03-2022 3:19pm
    #1
    Registered Users Posts: 45 randomgenericstring


    Warmup

    3x15 band pull apart

    3x10 5kg medball squat & press

    3x10 5kg medball chops

    3x10 16kg KB Swing


    Strength

    A1 3x10 70kg BB Squat

    A2 3x8 BW strict pullup

    B1 3x10 100kg BB deadlift

    B2 3x1min front plank


    Conditioning

    Assault bike - tabata



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Comments

  • Registered Users Posts: 45 randomgenericstring


    Warmup

    3x15 band pulls

    3x10 scap pushup

    3x10 med ball pushups


    Strength

    A Bench

    1x10 60kg

    1x6 70kg

    1x5 80kg

    1x3 90kg

    1x2 100kg


    B 3x15 25kg DB Incline Bench

    C 4x12 70kg BB Bent over row

    D1 3x15 15kg DB curl

    D2 3x15 60kg Tricep pulldowns



  • Registered Users Posts: 45 randomgenericstring


    Easy run

    5km - 29.23

    Avg pace - 5.51


    Easy run

    5km - 28.32

    Avg pace - 5.42



  • Registered Users Posts: 45 randomgenericstring


    Warmup

    3x20 band pulls

    3x20 scap pushup

    3x10 5kg DB squat + press


    Ankle Rehab

    3x20 seated band ankle turnouts

    3x20 BW single leg calf raise

    3x20 single leg hops

    3x20 single leg lateral hop w/ overhead press


    Strength

    A Bench 3x5 80kg

    B 3x10 50kg BB Incline Bench

    C1 4x15 50kg BB Bent over row

    C2 3x15 10kg weighted situp

    D1 3x15 10kg DB curl

    D2 3x15 BW tricep bench dip


    Conditioning

    Tabata row - 888m total distance



  • Registered Users Posts: 45 randomgenericstring


    Ankle Rehab

    5x25 seated band ankle turnouts

    5x20 BW single leg calf raise

    5x20 single leg hops

    3x20 single leg lateral hop w/ overhead press


    Conditioning

    3x

    500m row

    5x BW pullups

    10x BW pushups

    15x BW squats



  • Registered Users Posts: 45 randomgenericstring


    Warmup

    3x20 band pulls

    3x20 scap pushup

    3x10 5kg DB squat + press


    Ankle Rehab

    5x20 seated band ankle turnouts

    5x20 BW single leg calf raise

    5x20 single leg hops

    3x20 single leg lateral hop w/ overhead press


    Strength

    A Bench 3x12 60kg

    A1 3x1min front plank

    B1 4x12 60kg BB Bent over row

    B2 4x15 10kg weighted situps

    C1 3x15 10kg DB curl

    C2 3x15 BW tricep bench dip



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  • Registered Users Posts: 45 randomgenericstring


    Easy run

    5km - 26.55

    Avg pace - 5.23



  • Registered Users Posts: 45 randomgenericstring


    Easy run

    5km - 27.23

    Avg pace - 5.28



  • Registered Users Posts: 45 randomgenericstring


    Warmup

    5x15 band pulls

    5x15 scap pushup

    5x10 5kg medball squat + press


    Ankle Rehab

    5x25 seated band ankle turnouts

    5x20 BW single leg calf raise

    5x20 single leg hops

    3x20 single leg lateral hop w/ overhead press


    Strength

    A1 Bench 3x8 80kg

    A2 3x1min front plank

    B1 3x12 70kg BB Bent over row

    B2 3x25 BW situps

    C1 3x12 25kg DB Inc Bench

    C2 3x6 20kg weighted situps

    D1 3x12 15kg DB curl

    D2 3x15 40kg Tricep pulldown



  • Registered Users Posts: 45 randomgenericstring


    Easy run

    5km - 26.47

    Avg pace - 5.21



  • Registered Users Posts: 45 randomgenericstring


    Easy run

    5km - 26.04

    Avg pace - 5.12



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  • Registered Users Posts: 45 randomgenericstring


    Warmup

    3x15 band pulls

    3x15 scap pushup

    3x10 12kg KB swing


    Ankle Rehab

    5x25 seated band ankle turnouts

    5x20 BW single leg calf raise

    5x20 single leg hops

    3x20 single leg lateral hop w/ overhead press


    Strength

    A1 3x15 26kg DB Bench

    A2 3x1min front plank

    B1 3x15 20kg DB Inc Bench

    B2 3x15 10kg weighted situps

    C1 3x12 10kg DB Shoulder Press

    C2 3x15 30kg weighted abs pull-down

    D1 4x15 16kg DB curl

    D2 4x15 30kg Tricep pulldown



  • Registered Users Posts: 45 randomgenericstring


    Easy run

    7km - 36.40

    Avg pace - 5.14



  • Registered Users Posts: 45 randomgenericstring


    Ankle Rehab

    5x25 seated band ankle turnouts

    5x20 BW single leg calf raise

    5x20 single leg hops

    3x20 single leg lateral hop w/ overhead press


    Conditioning

    2km row

    3x15 16kg KB swings

    3x10 20kg DB curls

    3x15 BW tricep dips



  • Registered Users Posts: 45 randomgenericstring


    Easy run

    5km - 26.20

    Avg pace - 5.16



  • Registered Users Posts: 45 randomgenericstring


    Easy run

    6km - 30.24

    Avg pace - 5.03


    Ankle Rehab

    5x25 seated band ankle turnouts

    5x20 BW single leg calf raise

    5x20 single leg hops

    5x20 single leg lateral hop w/ overhead press



  • Registered Users Posts: 1,372 ✭✭✭ Patsy167


    Great dedication on the rehab work. Good on you!



  • Registered Users Posts: 45 randomgenericstring


    Easy run

    6km - 31.50

    Avg pace - 5.18



  • Registered Users Posts: 45 randomgenericstring


    Strength

    A1 3x15 60kg BB Bench

    A2 3x1min front plank

    B1 3x12 26kg DB Inc Bench

    B2 3x10 20kg weighted situps

    C1 3x12 14kg DB Shoulder Press

    C2 3x8 BW chin-ups

    D1 3x15 14kg DB curl

    D2 3x10 BW tricep dips



  • Registered Users Posts: 45 randomgenericstring


    Easy run

    5km - 24.58

    Avg pace - 4.59



  • Registered Users Posts: 45 randomgenericstring


    Ankle Rehab

    5x25 seated band ankle turnouts

    5x20 BW single leg calf raise

    5x20 single leg hops

    5x20 single leg lateral hop w/ overhead press


    Strength

    A BB Bench

    1x10 50kg

    1x8 70kg

    1x6 80kg

    1x5 90kg

    1x5 95kg


    B 3x15 25kg DB Inc Bench

    C1 3x10 80kg BB row

    C2 3x10 BW pull0ups

    D1 3x15 20kg DB curl

    D2 3x20 BW bench tricep dips



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  • Registered Users Posts: 45 randomgenericstring


    Ankle Rehab

    5x25 seated band ankle turnouts

    5x20 BW single leg calf raise

    5x20 single leg hops

    5x20 single leg lateral hop w/ overhead press


    Strength

    3x10 50kg BB Squat

    3x10 BW pullups

    3x15 10kg weighted situps



  • Registered Users Posts: 45 randomgenericstring


    Ankle Rehab

    aggravated the ankle, resting for a few days


    Strength

    A1 3x20 22kg DB Bench

    A2 3x15 40kg weighted ab pull down

    B1 3x15 16kg DB Military press

    B2 3x1min front plank

    C 3x20 band pull aparts

    D1 3x12 20kg DB curl

    D2 3x15 25kg tricep pull down



  • Registered Users Posts: 45 randomgenericstring


    Easy run

    5km - 27.30

    Avg pace - 5.30



  • Registered Users Posts: 45 randomgenericstring


    Warmup

    5x20 band pulls

    30min spin bike


    Strength

    A 3x20 22kg DB Bench

    B1 3x15 16kg DB Military press

    B2 3x1min front plank

    D1 3x10 22kg DB curl

    D2 3x15 30kg tricep pull down



  • Registered Users Posts: 45 randomgenericstring


    Easy bike

    30min spin bike - 15km



  • Registered Users Posts: 45 randomgenericstring


    Tempo run

    5km - 22.56

    Avg pace - 4.35



  • Registered Users Posts: 45 randomgenericstring


    Warmup

    3x10 5kg squat + press

    3x15 16kg KB swings

    3x20 band pulls


    Strength

    A Bench

    1x12 60kg

    1x10 70kg

    1x8 80kg

    1x6 90kg

    1x3 100kg


    B 3x15 30kg DB Incline Bench

    C1 3x15 30kg BB Military press

    C2 3x10 15kg weighted situp

    D1 3x10 20kg DB curl

    D2 3x15 BW Tricep dips



  • Registered Users Posts: 45 randomgenericstring


    Easy run

    6km - 29.54

    Avg pace - 4.59



  • Registered Users Posts: 45 randomgenericstring


    Warmup

    3x10 7kg squat + press

    3x15 18kg KB swings

    3x20 band pulls


    Ankle Rehab

    5x25 seated band ankle turnouts

    5x20 BW single leg calf raise

    5x20 single leg hops


    Strength

    A1 4x8 60kg BB Squat

    A2 4x8 BW pullups

    B1 4x8 80kg BB deadlift

    B2 3x10 BW TTB


    Conditioning

    Tabata assault bike



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  • Registered Users Posts: 45 randomgenericstring


    April summary

    Trained 20/30 days

    11x Cardio

    9x Strength/Conditioning

    6x Ankle rehab



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