100m row every 30 seconds is evil. Depending on your size and strength 100m is about 20 seconds of effort (I can cover 107-110 in 20 and I’m quite fast). So week 8 is tabata in all but name. Getting fit enough to do 8 rounds of tabata took me 3 months. So if after week 6 you can’t progress that quickly don’t stress. Move to every 35 seconds. Juzt get better every week, just a little better.
Marginal gain x long duration = tangible results.
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Yeah cardio progress is waaaaay faster than muscle building or strength.
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Way to get that done!!!
Stuff like this is one of the highlights of the pandemic. don’t need to pretend like you’re paying attention in unnecessary meetings
You know what. I’m on a fat loss stage and have committed to doing more conditioning. Its thecreason i fucked my log in the comp.
I will do this 2 or 3x a week. I will video it once a week and tag you in my log. Then you post yours…
Deal. I mean, I won’t video it, but I can absolutely do some evidence.
My new training cycle starts a week today. I’m in a deload week.
In 8 weeks time we’ll be cursing this and celebrating our new found cv skill.
I’m on holiday next week, away from gym access, so I’ll steal a march on you and start this week.
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This is my type of conditioning… but I don’t have a rower. Do you do that every day, every other day…???
You didn’t ask, but…
I hit the 2.0 deadlift and can do that if healthy. I’ve never pressed 80% of my bodyweight so that one sucks. I thought I’d be good at the broad jump but I just tried it and failed. I just ran my best mile in ages and it puts me in the worthless bracket. I haven’t tried any of the other tests. The 20 minute Airdyne is an option. And I’m about in the middle for pull ups but I’d like to think I could reach the top standard of weighted chins in 10 minutes.
I can aspire to be more powerful, be a better presser and get in better shape. The trick is making time for all the different aspects of training.
The eternal struggle.
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With a solution of periodization!
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oh so that is what its for…
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Easy there fella. He said weekly and I’m sticking to weekly.
Oh, absolutely. I’m pretty sure I’ve hit the top standards on all but the press at some point in my training life. I’ve certainly done 2.5x bodyweight deadlift, certainly knocked out 20+ pull ups in one go, and I’ve run a sub 20min 5k before which I’m pretty sure would meet the running standard. I’ve never known or cared about my broad jump but I have phenomenal hip flexibility so I can probably cheat that one by doing a box jump and get top grades right now. The trick is going to be to achieve all of them at the same time. That would make a pretty awesome human.
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Work for today:
Bench:
5 x 50kg
5 x 60kg
3 x 70kg
10 x 70kg
50 x 52.5kg AFSAP
JM Press:
3 x 8 @ 20kg
Shoulder superset (3 rounds per side):
10 x cable raise
10 x top half plate raise
Dumbell Press to failure
Rower:
100m EMOM for 4 minutes
Notes:
- Bench felt far, far heavier than it should have done. Maybe a function of widening my grip noticeably. I’m still getting an ego hit everytime I have to use baby weights on Bench.
- JM press continues to become smoother. Will aim to add weight when I return.
- That shoulder superset is killer definitely need to keep it in mind.
- Rower was good. Was aiming to use the clock on the rower to keep time, but realised after I started that it stops counting if you stop moving so I had to spend my rest periods keeping the fan moving slightly. I’ll find another way to keep time next time. Average pace while rowing was around 1:30/500m. Extended the last interval because 1km was in sight so I figured I’d aim to finish strong. @carlbm
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Great start, how long are your rests, the counter stops but stays and will continue counting for around 1 min I think.
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It was about 20s work, 40s rest. I was watching the counter closely and it stops pretty quickly. I can keep the fan and timer moving very easily without any drama at this level but looking ahead to the later weeks and I’m going to want every ounce of recovery I can get inbetween rounds.
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Nice. Looking forward to starting this Monday.
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2x week. With tire flips 2x week. The tite is only 150kg so its mainly a cv work out.
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I’d do its 2x a week minimum. Or come week 4/5 you’ll struggle. Weeek 6 will be impossible at 1x week.
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It’s 5 mins, can’t hurt to do it every lifting session I guess.
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Work for this arvo:
100 burpees while waiting for a meeting to start.
Time: 11:38 too slow, but the push ups were honestly terrible. Fried my pushing muscles completely earlier so this was a poor choice of workout. Got the work in though.
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