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
3x15 band pulls
3x10 scap pushup
3x10 med ball pushups
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
Easy run
5km - 29.23
Avg pace - 5.51
5km - 28.32
Avg pace - 5.42
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
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
Tabata row - 888m total distance
5x25 seated band ankle turnouts
5x20 BW single leg calf raise
5x20 single leg hops
3x
500m row
5x BW pullups
10x BW pushups
15x BW squats
5x20 seated band ankle turnouts
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
5km - 26.55
Avg pace - 5.23
5km - 27.23
Avg pace - 5.28
5x15 band pulls
5x15 scap pushup
5x10 5kg medball squat + press
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
5km - 26.47
Avg pace - 5.21
5km - 26.04
Avg pace - 5.12
3x15 scap pushup
3x10 12kg KB swing
A1 3x15 26kg DB Bench
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
7km - 36.40
Avg pace - 5.14
2km row
3x15 16kg KB swings
3x10 20kg DB curls
3x15 BW tricep dips
5km - 26.20
Avg pace - 5.16
6km - 30.24
Avg pace - 5.03
5x20 single leg lateral hop w/ overhead press
Great dedication on the rehab work. Good on you!
6km - 31.50
Avg pace - 5.18
A1 3x15 60kg BB Bench
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
5km - 24.58
Avg pace - 4.59
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
3x10 50kg BB Squat
3x10 BW pullups
3x15 10kg weighted situps
aggravated the ankle, resting for a few days
A1 3x20 22kg DB Bench
A2 3x15 40kg weighted ab pull down
B1 3x15 16kg DB Military press
C 3x20 band pull aparts
D1 3x12 20kg DB curl
D2 3x15 25kg tricep pull down
5km - 27.30
Avg pace - 5.30
5x20 band pulls
30min spin bike
A 3x20 22kg DB Bench
D1 3x10 22kg DB curl
D2 3x15 30kg tricep pull down
Easy bike
30min spin bike - 15km
Tempo run
5km - 22.56
Avg pace - 4.35
3x10 5kg squat + press
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
6km - 29.54
3x10 7kg squat + press
3x15 18kg KB swings
A1 4x8 60kg BB Squat
A2 4x8 BW pullups
B1 4x8 80kg BB deadlift
B2 3x10 BW TTB
Tabata assault bike
April summary
Trained 20/30 days
11x Cardio
9x Strength/Conditioning
6x Ankle rehab
