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
Easy run
7km - 34.54
Avg Pace - 4.59
5km - 24.04
Avg Pace - 4.48
3x20 band pulls
3x12 20kg KB swing
Ankle Rehab
5x30 seated band ankle turnouts
5x30 BW single leg calf raise
5x30 single leg hops
A 4x10 80kg BB Bench
B 3x15 20kg machine OHP
C1 3x12 80kg BB Row
C2 3x12 80kg BB Shrug
D1 3x12 20kg DB Curl
D2 3x15 BW tricep dips
7km - 35.56
Avg pace - 5.08
3x15 20kg KB swings
hip flexor stretches
5x25 seated band ankle turnouts
A1 4x8 70kg BB Squat
A2 4x15 15kg weighted situps
B1 4x8 100kg BB deadlift
B2 4x90sec BW front plank
Easy Run
7km - 35.09
Avg Pace - 5.01
5km - 24.07
Avg pace - 4.49
3x30 BW single leg calf raise
3x30 single leg hops
A Bench
1x12 60kg
1x10 70kg
1x8 80kg
1x6 90kg
B 3x10 32.5kg Inc DB Bench
6km - 28.42
Avg pace - 4.47
Ankle rehab
Physio check up - new exercises x2 per week
5km - 25.13
Avg pace - 5.02
6km - 30.05
Avg pace - 5.00
3x10 9kg medball squat + press
3x30sec hip flexor stretches
A1 4x8 80kg BB Squat
A2 4x15 15kg weighted situp
B1 4x8 110kg BB deadlift
Tabata row - 944m
5km - 25.08
Avg pace - 5.01
Easy running
18/5
5km - 24.32
Avg pace - 4.54
22/5
7km - 36.52
Avg pace - 5.16
23/5
5km - 25.55
Avg pace - 5.11
24/5
6km - 30.52
30min city jog
3x15 5kg medball front & squat
3x15 scap pushups
3x15 16kg KB swings
3x20 22kg Inc db Bench
3x10 BW pullups
3x12 16kg DB shoulder press
3x12 16kg DB weighted situps
3x12 16kg DB curl
3x15 30kg tricep extension
Easy runs
29/5
5km - 25.40
30/5
5km - 25.59
Avg pace - 5.12
May summary
Trained 21/31 days
16x Cardio - 86km
5x Strength/Conditioning
4x Ankle rehab
6km - 28.43
3x10 18kg KB swing
3x12 scap pushups
3x15 band pulls
A 4x8 80kg BB Bench
B 4x10 80kg BB row
C1 3x12 17.5kg DB curl
C2 3x12 BW tricep dips
7,14,21
2min assault bike
24kg KB swings
pushups
air squats
5km - 25.21
Avg pace - 5.04
A1 4x8 90kg BB Squat
B1 4x6 120kg BB deadlift
Tabata assault bike - 2100m
Tempo run
5km - 23.17
Avg pace - 4.39
3x15 scap pushup
3x15 20kg KB swing
A1 4x12 32.5kg DB Bench
A2 4x10 15kg weighted situp
B1 4x6 40kg BB military press
C1 4x8 BW pullups
C2 4x12 BW tricep dips
5km - 24.21
Avg pace - 4.52
Long run
10km - 55.57
Avg pace - 5.36
3x15 18kg KB swing
Strength - W2D1
A 4x8 85kg BB Bench
B1 3x10 90kg BB row
B2 3x10 BW KTE
C1 3x10 20kg DB curl
C2 3x15 BW tricep dips
3x500m row
21,14,7
24kg KB swing
BW pushups
Strength - W2D2
A2 4x25 V-ups
B1 4x8 120kg BB deadlift
B2 4x60sec BW side plank
Tabata assault bike
7km - 34.42
Avg pace - 4.57
A1 4x10 35kg DB Bench
A2 4x60sec front plank
B1 4x10 40kg BB military press
C1 4x10 BW pullups
C2 4x15 BW tricep dips
Tabata assault bike - 2200m
