20/08/2024
Pull up craziness has left my arms and lats very sore, so rowing was tough today
20 minutes erg at 1.57.4 split
30 minutes bike at 1:51.9 split
22/08/2024
5km r21 1:51.9 split. 18:39
Plenty left just trying to build confidence over middle distances
Followed up with few intervals 3x300m 90s rest sub 1:40 split at r24 and a 500m sub 1:40
23/08/2024
Warm up circuit
Clean technique session
Hang clean: 40/2, 50/2, 60/2, 60/2
Hang Pull: 70/1
24/08/2024
Quick as possible
3 rounds
Deadlift 100kg x 10
Burpees jumps over bar
4 rounds
200m hill run
DB Snatch 17.5kg x 12
5 rounds
15 wall balls 20kg
12 toes to bar
25/08/2024
Row 60s between each
3 x 400m
3 x 300m
3 x 200m
3 x 100m
1km r16
400m
300m
200m
100m
1:39.5 split average. Pretty sure first time sub 1:40
PM
Squats: 60/5, 100/5, 120/5, 130/4 (hard on rowing legs)
KB Swings: 24.12, 24/12, 24/12
DB Curls: 20/6, 20/6, 20/6
26/08/2024
3 rounds
15 calories on assault bike
Burpees pull ups X5
3 rounds
15 calories on assault bike
Pike Push Ups x 15
3 rounds
5 Burpees pull ups
15 Pike Push Ups
28/08/2024
AM
45 minutes bike fasted at 1:59.8 split
PM
Warm up circuit
Bench Press: 60/7, 70/7, 80/6, 85/6, 90/4
As fast as possible
100 single unders
60 pistol squats
20 KB swings 32kg
7/9/2024
45 minutes erg bike at 1:51.9 split 250 watts per hour
9/9/2024
AM
45 minutes erg bike 1:59.8 split
PM
Warm up circuit
Strength
Squats: 40/4, 80/3, 100/3, 120/1, 140/1, 140/1, 140/1, 140/1, 140/9
Circuit 4 rounds:
15s erg
45s 22.5kg DB Step Ups
60s shuttle run
60s rest
10/09/2024
4 x 1500m row 2m rest 1:48.8 split alternating r24 r20
11/09/2024
Warm up circuit
Bench Press: 60/6, 70/5, 80/4, 85/8
21/15/9
Pike Push Ups
120kg deadlift
Completed in 7.37
I suck at shoulder work, could not do handstand push ups. Deadlift wasnāt bad, but 21 reps done in 2 sets was no joke
21/09/2024
30 minutes erg bike 1:49.8 split
22/09/2024
8x500m 90s rest 1:46.0 split alternating r24 and r20
Then 375m x 3 averaging 1:37.0 split r24
200m sprint to finish at 1:25.0 split
23/09/2024
Squats: 60/5, 100/3, 120/1, 140/1, 150/3
2 rounds of following
3 minutes for each (remaining time rest) max effort
200m row then 15 kB swings
200m ski erg then 20 wall balls
200m hill sprint then 10 box jumps
Got 6 of 8 under 1:30
24/09/2024
7.5km row on erg 1:57.9 split r18
Then a few sprints
26/09/2024
6x1500m 2m rest at 1:51.8 split. Really fell off pace last 3
27/09/2024
Superset
Weighted hanging knee ups x 8
Weighted sit ups x 8
Then 3 rounds as fast as possible
1500m bike
30 wall balls (20kg)
30 sit ups
29/09/2024
8km in quad
10.5km in 8
8/10/2024
2x26 minutes 1:58?6 split r20
Life has interrupted training and suffered tonight
12/10/2024
7.5km row in 8
13/10/2024
8km row in 8
12km row in 4 with 3x1500m low rate pieces
14/10/2024
AM
70 minutes bike at 210 watts per hour
PM
A1: RDL: 70/10, 70/10, 70/10, 70/10, 70/10
A2: Hamstring curl: 20,20,20,20,20
B1: Power Cleans: 60kg
B2: Toes to Bar
On B started 1 rep, then laddered up to 10 reps in timeframe
15/10/2024
3x19 minutes erg r20 1:56.8 split
17/10/2024
8x1500m 2m rest at 1:49.4 split
Finally some progress this week. Hopefully something to build on. Back lifting tomorrow
19/10/2024
10.5km in 8
11km in 4-
20/10/2024
13km in 8
21/10/2024
Squats: 60/5, 80/2, 100/2, 120/1, 140/1 150/2, 135/5
Emom x3
- 18 calories on assault bike
- 15 wall balls
- 24Ā° box jumps
- Rest
Score = total box jumps (19,20,14= 53)
22/10/2024
30m r20 test on erg. 8006m 1:52.4 split.
23/10/2024
Warm up circuit
Bench Press: 60/5, 70/2, 80/1, 90/3, 60/5
Every 2 minutes
Db Snatch: 22.5/10
Push Ups: 9
Burpees: 3
Rest of time row on erg
Keep going until 2km rowed. Every 2 minutes had to complete the circuit
Took 17:22
29/10/2024
2 x 800m 1m rest
Descending 100m every 2 intervals
Totalled 7400m at 1:50.5 split
Slow ease back into it
30/10/2024
AM
60m bike 210 watts per hour
PM
A1: Shoulder Press: 40/5, 50/5, 60/3
A2: 8,8,8
B: Deadlift: 70/3, 120/3, 150/3, 170/2, 180/2
31/10/2024
4x1500m erg 2m rest
Averaged 1:50.3, just blew up on last one with a 1:55
Would have been solid otherwise
1 Like
This was a favourite 2k training session of mine, but on 5:00 min recovery. Good bit of work on 2:00.
@Greyhound90 1500 is such a horrible interval distance, but effective.
The worst we do is in summer for 2k prep where you do 5x200m 1m rest first then go into the 1500s and 1000s
2/11/2024
Double outing
3/11/2024
Double outing
4/11/2024
60 minutes ut2 bike 209 watts per hour
5/11/2025
3 x 19m erg 2m rest
7/11/2024
8x1500m erg alternating r24 r20 2m rest. Averaged 1:51.1 split
Lost pace on last 3
8/11/2024
8sets of
Weighted pull ups: 10/1
Barbell curl 20/10
As quick as possible
50 reps clean and jerk 30kg
50 ring pull ups
9/11/2024
Double outing
10/11/2024
Double outing race prep with 4x1500m
11/11/2024
AM
Erg bike at 279 watts per hour.
PM
Deadlift: 60/1, 100/1, 120/1, 140/1, 160/1, 180/1, 180/1, 200/1 (best 200kg ever felt)
As fast as possible (we did in 15.32) alternating with workout partner (so half each)
30 sandbag clean to shoulder 70kg
40 20ā box jumps
60 calories on bike
20 sandbag over box 70kg
30 24ā box jumps
40 calories on bike
10 sandbag over shoulder 70kg
10 30ā box jumps
Slack with logging, but will get last week or so in
21/11/2024
3x 20m erg 1:59.0 split r18, 90s rest
23/11/2024
8 outing with time trial 2x2750m
24/11/2024
Double outing suffering minor cold so not too intense
26/11/2024
5x1k 1:40 rest at 1:46.8 average split. Kept within myself as cold knocked me out yesterday
27/11/2024
Deadlifts: 70/3, 120/3, 150/3, 180/2, 180/1
Bench Press: 60/10, 80/5
Cable Row:'75/6, 75/6
18/12/2024
Superset
Bench Pull: 40/8, 60/8, 80/8
DB Floor Press: 22.5/12, 22.5/12, 22.5/12
Fast as possible
1km row
30 DB clean and jerk 22.5kg
750m row
30 DB clean and jerk
500m row
30 DB clean and jerk
250m row
19/12/2024
8x1500m 2m rest at 1:52.4 split
Started ok but faded fast on the 4th.
Illness last few weeks took its toll
24/12/2024
Squats: 70/5, 100/5, 120/5, 130/4, 140/3, 70/20
Clean and Press: 50/8, 50/8, 60/5
Lat Pulldown: 70/8, 80/8, 85/6, 85/6
Hanging Leg Raises: 8,8,8
26/12/2024
30m bike erg 257 watts per hour
27/12/2024
AM
3x20m erg r18 90s rest at 2:00.5 split