Buns of steel
W8D2
Anaerobic Capacity
800 jog
400 sprint
800 jog
400 sprint
400 jog
200 sprint
400 jog
200 sprint
50 Pushups
Did a few rounds of plank and shank to finish.
Felt a bit fatigued today after some OT last night and an average sleep.
But got the work in, because it’s good for the soul
4 Likes
W8D3
‘easy’ 24 mile ride
Can you send me like 1/10th of your motor so I can be better at running (and tolerating it).
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Riding is waaaay easier than running (if you’re as slow as I am)
Also, I’m about 2/3 your weight so the metabolic demands to get my midget ass moving are negligible
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I want to like running so bad. But I don’t.
We’re looking at highs in the single digits for a bit. I’m hoping to do some repeat 400m type workouts once that passes.
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I may even keep just the two days of Strength training and keep building on my HIC and E sessions
I think the real reason I enjoy TBB is the principals
(For me)
2-3 strength sessions per week
1-3 HIC per week
1-3 E sessions per week
Change of work teams means I’m back on night shift as of this Friday, but only 5x shifts and then I’ll go onto leave for 2 weeks
Weather and time permitting I want some of my E sessions to become duathlons (bike/run) as eventually I’d love to do some events like marathons or triathlons
2 Likes
No doubt. My first TBB HIC session was adapted to the Airdyne bike (BOO2, I think, which is burpees and running, which I changed to burpees+aidyne). Easy stuff! Second time went to the track and did it the proper, prescribed workout involving 800m and 400m runs. Wow, day and night difference.
W8D4
1a OHP 4x3 w 50kg
1b Weighted chins 4x3 w 35kg
2 Front squat 4x3 w 90kg
3 Kettlebell swings 1x60 w 24kg
Right forearm, sorta brachioradialis is a bit jacked up, think it’s a bit crampy from the long ride yesterday. Didn’t effect grip but I used a lighted KB for my swing just in case.
Can definitely feel the ride yesterday
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Treated myself to some new runners
Broke em in with a 10km run
Pretty hot outside today so I think cardiac drift kept my HR up higher than usual. Decent bit of elevation taxed me and I had some bad luck with some lights. Still sub 60 moving time so that’s okay for now
2 Likes
Some of us would call those blessings.
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W8D5
Meant to be a running HIC but legs/low back are a bit fatigued, and going onto night shift where I’ll be walking a beat I wanted to keep them fresh
20 > 1
Pushups
Double crunches
Little to no rest
Good little burner. Got some reps in and HR was up for a little GC sprint.
Not going to beat myself up about it since yesterday was a double.
Tomorrow should be a nice E workout to finish off the Base Building.
I’ll keep running with OHP/WPU/FS as my strength builders, as they are all lifts that I want to get strong on, and none of them beat up my body as much as bench/squat/deadlift.
.
2 Likes
W8D6
Endurance fun Row
6min row
Curls/pushups
For 45 mins
Plank n shank for a bit. Good times
Little sore from a wrestle with a bit 6’2 120kg bastard last night. Still undefeated in padded cell matches
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Oh yeaaah
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Cool wall in the station, shout out to @Frank_C
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I might have a couple of those KS HIGHWAY PATROL patches floating around here. Good times.
My old co-worker sent this yesterday.
It’s a Dodge Challenger with ghost decals and a slick top. If you zoom in and look close, you can see the KHP badge on the door. It’s sick.
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Gangster
Black protocol
W1D1
1 press 5x5 w 45kg
2 chins 3x5 w 25kg
3 front squat 3x5 w 75kg
4 kb swings w 32kg
Light and quick session today, just greasing the groove
2 Likes
2 Likes