Don't even know what to call it any more.

Inspector Coptoor · 03-11-2013 06:03PM

token wrote: »

Ya mad shcone ya. Sounds like the craic!

It was serious craic.

Today - 15km on the bike to loosen out the legs

Inspector Coptoor · 04-11-2013 11:34PM

today
10km cycle into work
9km cycle home from work

Total moving time: 51 mins

Inspector Coptoor · 05-11-2013 10:55PM

10km cycle into work
25mins

Evening conditioning session
16:00
1. Shuttle runs
10 x 60m shuttle runs.
1:1 work:rest ratio

2. Stationary bike
10 mins of 30s on 30s off

3. Rower
10 mins of 30s on 30s off

4. CrosstrAiner
10 mins of 30s on 30s off

Ab circuit
3 rounds of
30 mountain climbers
30s plank
30 crunches

Stretch.

2.5km cycle

20/00
Warm up
Leg raisesx 10 e/s
Glute bridges x 10 e/s
Bird dogs x 10 e/s

Squat testing (ATG)
Bar - 2 x 5
40 - 5
60 - 5
80 - 1
100 - 1
110 - 1
120 - 1

Bench testing
Bar - 10
40 - 5
60 - 5
80 - 2
90 - 1
95 - 1
100 - 1

KB swings
32kg KB - 10 x 10

Cycle home
10 km - 26:27

Inspector Coptoor · 06-11-2013 08:59PM

Cycle to work
10km - 25mins

Cycle to gym
2.5km - 6 mins

Warm up
2 rounds of:
single leg raises x 10 e/s
Glute Bridges x 10 e/s
Bird dogs x 10 e/s

1. Benching
Bar - 2 x 10
40 - 10
57.5 - 5
67.5 - 5
77.5 - 5,5,10
57.5 - 20

45kg - 2 x 10 @ 3010 tempo

2. A - 24kg KB row @ 0130 tempo
4 x 12
2. B - BB OH press
30 - 12
31 - 12
32.5 - 12
35 - 12

3. A - RFEBSS
4 x 12 each leg
3. B - Plate raises - 10kg
4 x 20

Cycle home
10km in 28 mins

Inspector Coptoor · 07-11-2013 09:02PM

Today - 24km of cycling

Inspector Coptoor · 08-11-2013 09:57PM

Cycle to work - 10km - 25:30

16:00
Warm up
Bird Dogs - 10 each side
Fire hydrants - 10 each side
Prone scorpions - 10 each side
Knees side to side - 6 each side
YTWs - 10 reps of each movement

A - Goblet Squats
24kg KB - 5 x 10

B1 - DB Shoulder Press
22.5kg DBs - 4 x 10
B2 - KB Row
24kg KB - 4 x 10

C1 - TRX Pistols
4 x 6 each leg
C2 - OH Plate Tri Extensions
15kg plate - 4 x 12
C3 - RDLs
2 x 16kg KBs - 4 x 10

Ab Circuit
3 rounds of:
V-Ups - 12
Sit ups - 20
Russian Twists - 30
Back extensions - 15

Stretch
Foam rolling

19:00
Cycle to gym - 2km - 5 mins

Warm up
2 rounds of:
single leg raises x 10 e/s
Glute Bridges x 10 e/s
Bird dogs x 10 e/s

1 min in bottom of squat
Smash glutes with lacrosse ball

A - Deadlift
60 - 5
80 - 5
107.5 - 5
122 - 5, 5, 10
90 - 15
75 - 2 x 10

B1 - inverted rows
4 x 10
B2 - double KB swing
2 x 16kg KBs - 4 x 10

C1 - Bent over row
55kg - 3 x 10
C2 - Ab wheel roll outs
3 x 10

Cycle home - 10km - 25 mins

Inspector Coptoor · 10-11-2013 08:11PM

30km walk/hike along St Kevin's Way finishing up in Glendalough

Inspector Coptoor · 11-11-2013 09:32PM

Today
25km cycling

Inspector Coptoor · 12-11-2013 10:56PM

Cycle to work
10km - 25mins

16:00
Warm up
Bird Dogs - 10 each side
Fire hydrants - 10 each side
Prone scorpions - 10 each side
Knees side to side - 6 each side
YTWs - 10 reps of each movement

1. 10' 30s on 30s off
C2 rower

2. 10' jog at 8.5km/hr

3. 10' 30s on 30s off
Cross trainer

Abz
Weighted planks - 30kg 3 x 30s
Russian twists - 3 x 10

Stretch

Cycle to gym
2.5km - 6 mins

20:00
Warm up
2 rounds of:
single leg raises x 10 e/s
Glute Bridges x 10 e/s
Bird dogs x 10 e/s
1 min in bottom of squat
Glute smash with lacrosse ball

A Squats
Bar - 10
40 - 10
74 - 3
85 - 3
97 - 3,3, 10
74 - 11
60 - 3 x 10 with a horrible 3210 tempo

10 scap pull ups in between sets so around 7 x 10

B1 - good mornings
40 - 12
50 - 12
60 - 12, 12
B2 - Ab wheel roll outs
10,8,8,8
Few full length ones but I'm Shiite at these

C1 BB biceps curls
20
20
20
25
C2 Band push downs
Free band
16,
16
16
16

Cycle home
9.7km - 25:36

Inspector Coptoor · 13-11-2013 09:03PM

Cycle to work
10km - 23:36 PR

Pool session
20 lengths broken into:
10 x 50m breaststroke
1:1 work:rest

Cycle to gym
2.5km - 6 mins

Warm up
2 rounds of:
single leg raises x 10 e/s
Glute Bridges x 10 e/s
Bird dogs x 10 e/s

1. Benching
Bar - 2 x 10
40 - 10
62 - 3
72 - 3
81 - 3,3,8
62 - 20

47.5kg - 3 x 10 @ 3010 tempo

2. A - 24kg KB row @ 0130 tempo
4 x 12
2. B - BB OH press
30 - 12
32.5 - 12
35 - 12, 12

3. A - RFEBSS
4 x 13 each leg
3. B - Plate raises - 10kg
4 x 21

Cycle home
10km in 28 mins

Inspector Coptoor · 14-11-2013 09:03PM

This morning

06:00
Cycle to work - 10km

Long warm up
Foam rolling of:
Calves,
Glutes,
Hams,
Quads
ITBs
Thoracic spine

Band work on shoulders
Left shoulder feeling weird.

8 Rounds of
Hang power clean
60kg - 3
NG pull ups - 3
Palloff press - 10 each side

Stretch

15km cycle home

Inspector Coptoor · 15-11-2013 11:54PM

Cycle to work - 10km - 25:30

16:00
Warm up
Bird Dogs - 10 each side
Fire hydrants - 10 each side
Prone scorpions - 10 each side
Knees side to side - 6 each side
YTWs - 10 reps of each movement

B1 - DB Press
32.5 5kg DBs - 4 x 10
B2 - TRX rows
4 x 10

C1 - RFEBSS
4 x 6 each leg
C2 - Curls
25kg - 4 x 12
C3 - TRX plank
4 x 30s

Ab Circuit
3 rounds of:
V-Ups - 12
Sit ups - 20
Russian Twists - 30
Back extensions - 15

Stretch
Foam rolling

19:00
Cycle to gym - 2km - 5 mins

Warm up
2 rounds of:
single leg raises x 10 e/s
Glute Bridges x 10 e/s
Bird dogs x 10 e/s

1 min in bottom of squat
Smash glutes with lacrosse ball

A - Deadlift double OH grip
60 - 5
80 - 3
100 - 3
114 - 3
130 - 3,3
140 - 1
150 - 1
160 - 1
170 - x lost 1 inch from lock out

Mixed grip
170 - 1

B1 - inverted rows
4 x 10
B2 - double KB swing
2 x 20kg KBs - 4 x 10

C1 - Bent over row
55kg - 3 x 10 (2s pause at top)
C2 - Ab wheel roll outs
3 x 10

Cycle home - 10km - 25 mins

Inspector Coptoor · 18-11-2013 07:54PM

Cycle to work
10km

1 hour coaching
Some plyos
Some power cleans

2.5km cycle to gym

Warm up
Foam rolling
Glutes
Quads
ITBs
Hammies
Thoracic spine

2 rounds of:
single leg raises x 10 e/s
Glute Bridges x 10 e/s
Bird dogs x 10 e/s
1 min in bottom of squat
Glute smash with lacrosse ball

A Squats
Bar - 10
40 - 10
80 - 3
91 - 3
103 - 3,3, 8
80 - 17
60 - 4 x 10 with a horrible 3210 tempo - rank.

10 scap pull ups in between sets so around 7 x 10

B1 - good mornings
40 - 12
50 - 12
60 - 12, 12
B2 - Ab wheel roll outs
4 x 10
Few full length ones but I'm Shiite at these

C1 BB biceps curls
25
20
20
25
C2 Band push downs
Green band
20
20
20
22

Cycle home
9.7km - 27:20

Inspector Coptoor · 19-11-2013 10:14PM

Cycle to work
10km - 25 mins

16:00
Warm up
Foam rolling
Glute bridges
Fire hydrants
Squats

Conditioning session

1. Keffni

10 wall balls
10 burpees
9 wall balls
9 burpees
......
1 wall ball
1 burpee
Didn't time it
Just got through it

2. 8' of 30s on/30s off
C2 rower
150m per effort

3. 8' of 30s on/30s off
Crosstrainer

Abz
Weighted plank
+50kg - 3 x 20s
Side bends
24kg KB - 3 x 10 e/s

Stretch

Cycle to gym
2.5km - 6 mins

Warm up
2 rounds of:
single leg raises x 10 e/s
Glute Bridges x 10 e/s
Bird dogs x 10 e/s
1 min in bottom of squat
Glute smash x 30s each cheek

1. Benching
Bar - 2 x 10
40 - 10
47.5 - 5
67 - 5
76 - 3
86 - 1, 1, 8
67 - 20

47.5kg - 3 x 10 @ 3010 tempo
1 x 10 as fast as possible

2. A - 28kg KB row @ 0130 tempo
4 x 12
2. B - BB OH press
30 - 12
32.5 - 12
35 - 12,
36 - 12

3. A - RFEBSS
4 x 14 each leg
3. B - Plate raises - 10kg
30
22
20
22

Cycle home
10km in 26 mins

Inspector Coptoor · 21-11-2013 01:39PM

Cycle to work - 10km - 25 mins

Load of foam rolling

Light workout focussing on shoulder health
Band pull aparts - 6 x 10
Behind neck pull aparts - 6 x 10
Band dislocates - 6 x 10
DB Internal rotations - 6 x 10

Kneeling KB press
16kg - 5 per side
20kg - 5 per side
24kg - 3 x 5 per side

Chins - 5 x 3

Inspector Coptoor · 22-11-2013 07:57PM

A - Deadlift double OH grip
60 - 5
80 - 3
100 - 5
114 - 5
130 - 3
145, 1, 1, 1
150 - 1
155 - 1

B1 - inverted rows
4 x 10
B2 - Double KB swing
2 x 20kg KBs - 4 x 10

C1 - Bent over row
55kg - 3 x 10 (2s pause at top)
C2 - kneeling TRX fallouts
3 x 10

Inspector Coptoor · 25-11-2013 07:42PM

Cycle to work
10km - 25mins

16:00
Warm up
Bird Dogs - 10 each side
Fire hydrants - 10 each side
Prone scorpions - 10 each side
Knees side to side - 6 each side
YTWs - 10 reps of each movement

Cycle to gym
2.5km - 6 mins

20:00
Warm up
2 rounds of:
single leg raises x 10 e/s
Glute Bridges x 10 e/s
Bird dogs x 10 e/s
1 min in bottom of squat
Glute smash with lacrosse ball

A Squats
Bar - 10
40 - 10
74 - 5
85 - 5
97 - 5,5,14
74 - 20
60 - 2 x 10 with a 3210 tempo for first 5 reps

10 scap pull ups in between sets so around 7 x 10

B1 - good mornings
40 - 12
50 - 12
60 - 12, 12
B2 - Ab wheel roll outs
10,10,10,10
Few full length ones but I'm Shiite at these

C1 BB biceps curls
25
25
25
25
C2 Band push downs
Free band
25
25
25
25

Cycle home
9.7km - 25:36

Inspector Coptoor · 26-11-2013 09:48PM

cycle to work
10km - 26 mins

00
Warm up
Foam rolling
Glute bridges
Fire hydrants
Squats

Conditioning session

1. Con without

10 wall balls
10 KB swings w 24kg KB
9 wall balls
9 swings
......
1 wall ball
1 swing

2. 8' of 30s on/30s off
C2 rower
150m per effort

3. 8' of 30s on/30s off
Punch bag

Abz
TRX rollouts
3 x 10
Med ball wood choppers
3 x 10 e/s
Cable palloff press
3 x 10 e/s
Kneeling KB SA press (hip flexor stretch position)
20kg - 3 x 5 e/s

Stretch

Cycle to gym
2.5km - 6 mins

Warm up
2 rounds of:
single leg raises x 10 e/s
Glute Bridges x 10 e/s
Bird dogs x 10 e/s

1. Benching
Bar - 2 x 10
40 - 10
62 - 5
72 - 5
81 - 5,5, 11
62 - 25

52 - 2x 10 @ 3010 tempo

2. A - 28kg KB row @ 0130 tempo
4 x 12
2. B - BB OH press
30 - 12
35 - 12, 12, 12

3. A - RFEBSS
4 x 15 each leg
3. B - Plate raises - 10kg
31
25
25
26

Cycle home
10km in 26mins

Inspector Coptoor · 28-11-2013 10:00PM

Cycle to work

10km 26 mins

Warm up
Foam rolling etc

Rounds of:
3 x hang clean & jerk @ 65kg
3 x neutral grip pull ups
6 x palloff press each side

10km cycle home - 25 mins

Inspector Coptoor · 29-11-2013 08:16PM

Cycle to work
10km - 26 mins

A - Deadlift double OH grip
60 - 5
80 - 3
105 - 5
122 - 5
137.5 - 5, 5, 5
150 - 1
160 - 1
Straps on
170 - 1
180 - 1

B1 - inverted rows
4 x 12
B2 - Double KB swing
2 x 24kg KBs - 4 x 10

C1 - Bent over row
55kg - 4 x 10 (2s pause at top)
C2 - kneeling TRX fallouts
4 x 10

D1 - green band push downs
4 x 25
D2 - BB curls
4 x 25

Loads of stretching

Cycle home
10km - 26 mins

Inspector Coptoor · 02-12-2013 07:43PM

Cycle to work
10km

1 hour coaching
Some power cleans

2.5km cycle to gym

Warm up
Foam rolling
Glutes
Quads
ITBs
Hammies
Thoracic spine

2 rounds of:
single leg raises x 10 e/s
Glute Bridges x 10 e/s
Bird dogs x 10 e/s
1 min in bottom of squat
Glute smash with lacrosse ball

A Squats
Bar - 10
40 - 10
80 - 3
91 - 3
103 - 3,3, 10
80 - 20
62 - 3 x 10

10 scap pull ups in between sets so around 7 x 10

B1 - good mornings
50 - 12
60 - 12
65 - 2 x 10
B2 - Ab wheel roll outs
4 x 10

C1 BB biceps curls
32
30
30
30
C2 Band push downs
Blue band
20
20
20
22

Cycle home
9.7km - 27:20

Inspector Coptoor · 03-12-2013 10:14PM

Cycle to work
10km - 25 mins

16:00
Warm up
Foam rolling
Glute bridges
Fire hydrants
Squats

Conditioning session

1. Keffni

10 wall balls
10 burpees
9 wall balls
9 burpees
......
1 wall ball
1 burpee
Didn't time it
Just got through it

2. 10' of 30s on/30s off
C2 rower
150m per effort

3. 10' of 30s on/30s off
Crosstrainer

4. 10' of 30s on/30s off
20kg alternating single arm KB swings

Abz
Weighted plank
+50kg - 3 x 20s
Side bends
24kg KB - 3 x 10 e/s

Stretch

Cycle to gym
2.5km - 6 mins

Warm up
2 rounds of:
single leg raises x 10 e/s
Glute Bridges x 10 e/s
Bird dogs x 10 e/s
1 min in bottom of squat
Glute smash x 30s each cheek

1. Benching
Bar - 2 x 10
40 - 10
60 - 3
67 - 3
76 - 3
86 - 2,3,7
67 - 17

53kg - 3 x 10 @ 3010 tempo

2. A - 32kg KB row @ 0130 tempo
4 x 12
2. B - BB OH press
30 - 12
35 - 12
40 - 12, 12 PR

3. A - RFEBSS
3 x 18 each leg
3. B - Plate raises - 10kg
80 PR
20
20

Cycle home
10km in 24:15 mins - PR

Inspector Coptoor · 05-12-2013 08:03PM

Cycle to work
10km - 28 mins.

A - Deadlift double OH grip
60 - 5
80 - 3
100 - 3
114 - 3
130 - 3
145 - 3, 3, 3
160 - 1

B1 - inverted rows
4 x 10
B2 - Double KB swing
2 x 20kg KBs - 4 x 10

C1 - Bent over row
65kg - 4 x 10 (2s pause at top)
C2 - kneeling TRX rollouts
4 x 10

D1 - lateral raises
3kg DBs - 3 x 30
D2 - Tri plate Ext
15kg plate - 3 x 20

Cycle home
10km

Inspector Coptoor · 06-12-2013 02:01PM

Cycle to work
10km

Foam rolling

Cleans & Chins
3 hang power cleans
S/s with
3 chins

60kg - 2 x 3
62.5kg - 2 x 3
65kg - 2 x 3
67.5kg - 2 x 3
70kg - 2 x 3

Stretch

Inspector Coptoor · 09-12-2013 08:41PM

Cycle to work
10km

2.5km cycle to gym

Warm up
Foam rolling
Glutes
Quads
ITBs
Hammies
Thoracic spine

2 rounds of:
single leg raises x 10 e/s
Glute Bridges x 10 e/s
Bird dogs x 10 e/s
1 min in bottom of squat
Glute smash with lacrosse ball

A Squats
Bar - 10
40 - 5
60 - 5
85 - 5
96 - 3
108 - 8
86 - 20
63 - 4 x 10

10 scap pull ups in between sets so around 7 x 10

B1 - good mornings
65 - 4 x 10
B2 - Ab wheel roll outs
4 x 10

C1 BB biceps curls
25
25
25
25
C2 Band push downs
Blue band
30
30
30
30

Cycle home
9.7km - 27:20

Inspector Coptoor · 10-12-2013 09:46PM

Cycle to work
10km - 25 mins

16:00
Warm up
Foam rolling
Glute bridges
Fire hydrants
Squats

Conditioning session

1.

10 squats
10 double KB press with 2 x 16kg KBs
9 squats
9 double KB press with 2 x 16kg KBs
......
1 squat
1 double KB press with 2 x 16kg KBs

2. 10' of 30s on/30s off
C2 rower
150m per effort

3. 10' of 30s on/30s off
Crosstrainer

4. 10' of 30s on/30s off
Stationary bike

Stretch

Cycle to gym
2.5km - 6 mins

Warm up
2 rounds of:
single leg raises x 10 e/s
Glute Bridges x 10 e/s
Bird dogs x 10 e/s
1 min in bottom of squat
Glute smash x 30s each cheek

1. Benching
Bar - 2 x 10
40 - 10
60 - 5
71 - 5
81 - 3
90 - 1, 1, 3
71 - 11

53kg - 4 x 10 @ 3010 tempo

2. A - 32kg KB row @ 0130 tempo
4 x 12
2. B - BB OH press
Bar 12
40 - 12, 12, 12, 10

3. A - RFEBSS
3 x 12 each leg
3. B - Plate raises - 10kg
40
30
25

Cycle home
10km in 27:16 mins

Inspector Coptoor · 13-12-2013 07:42PM

Cycle to work
10km - 28 mins.

A - Deadlift double OH grip
70 - 5
110 - 5
122.5 - 5
137.5 - 3
152.5 - 1
155 - 1
157.5 - 1
170 - 2 x 1

B1 - inverted rows
4 x 10
B2 - Double KB swing
2 x 20kg KBs - 4 x 10

C1 - Bent over row
70kg - 4 x 10 (2s pause at top)
C2 - kneeling TRX rollouts
4 x 10

D1 - lateral raises
3kg DBs - 3 x 30
D2 - Tri plate Ext
15kg plate - 3 x 20

Cycle home
10km

Inspector Coptoor · 16-12-2013 08:34PM

Cycle to work
10km

2.5km cycle to gym

Warm up
Foam rolling
Glutes
Quads
ITBs
Hammies
Thoracic spine

2 rounds of:
single leg raises x 10 e/s
Glute Bridges x 10 e/s
Bird dogs x 10 e/s
1 min in bottom of squat
Glute smash with lacrosse ball

A Squats
Bar - 10
40 - 5
60 - 5
80 - 3
100 - 1
114 - 8
91 - 11

65 - 3 x 10

10 scap pull ups in between sets so around 7 x 10

B1 - good mornings
65 - 4 x 10
B2 - Ab wheel roll outs
4 x 10

C1 BB biceps curls
25
25
25
C2 Band push downs
Green band
35
35
50

Cycle home
9.7km - 25:40

Inspector Coptoor · 17-12-2013 09:51PM

Cycle to work
10km - 25 mins

Warm up
Foam rolling - 30 mins
Various yoga poses

Conditioning
1 x 6' of 30s on/30s off
C2 rower
All out

Stretch

Evening
Cycle to gym
2.5km - 6 mins

Warm up
2 rounds of:
single leg raises x 10 e/s
Glute Bridges x 10 e/s
Bird dogs x 10 e/s
1 min in bottom of squat
Glute smash x 30s each cheek

1. Benching
Bar - 2 x 10
40 - 10
60 - 5
80 - 3
90 - 1
95 - 1, 1, 2
75 - 11

60kg - 3 x 10

Press test
20 - 5
40 - 3
50 - 1
60 - 1
65 - 1
67.5 - 1

2. A - 28kg KB row @ 0130 tempo
4 x 12
2. B - BB OH press
Bar 12
32.5 - 12, 12, 12, 12

3. A - RFEBSS
3 x 12 each leg
3. B - Plate raises - 10kg
40
30
25

Cycle home
10km in 29 mins

Inspector Coptoor · 18-12-2013 10:30AM

Today - 25km cycling.

Don't even know what to call it any more.

Comments