Logging progress

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

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

randomgenericstring

Easy run

5km - 29.23

Avg pace - 5.51

Easy run

5km - 28.32

Avg pace - 5.42

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

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

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

randomgenericstring

Easy run

5km - 26.55

Avg pace - 5.23

randomgenericstring

Easy run

5km - 27.23

Avg pace - 5.28

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

randomgenericstring

Easy run

5km - 26.47

Avg pace - 5.21

randomgenericstring

Easy run

5km - 26.04

Avg pace - 5.12

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

randomgenericstring

Easy run

7km - 36.40

Avg pace - 5.14

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

randomgenericstring

Easy run

5km - 26.20

Avg pace - 5.16

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

Patsy167

Great dedication on the rehab work. Good on you!

randomgenericstring

Easy run

6km - 31.50

Avg pace - 5.18

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

randomgenericstring

Easy run

5km - 24.58

Avg pace - 4.59

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

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

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

randomgenericstring

Easy run

5km - 27.30

Avg pace - 5.30

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

randomgenericstring

Easy bike

30min spin bike - 15km

randomgenericstring

Tempo run

5km - 22.56

Avg pace - 4.35

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

randomgenericstring

Easy run

6km - 29.54

Avg pace - 4.59

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

randomgenericstring

April summary

Trained 20/30 days

11x Cardio

9x Strength/Conditioning

6x Ankle rehab