Day 2 - work capacity
Warm up
500m row gentle pace
Stretching as needed
WORK CAPACITY X3
1.5m row max effort
3 min rest
BONUS PUMP X3
15 bw back extensions
15 lat pull downs
Needed to do the bonus work to try and flush some lactic out of my back from the row. Brutal. I have such poor rowing technique that I always end up with a massive lower back, lats and calves pump from trying to go hard
Day 3
WARM UP x4
3 pull up
5 clean and press (empty barbell)
STRENGTH x3
6 barbell cleans
6 barbell strict press
CONDITIONING x6
6 clean and press
6 bar over burpee
6 box jumps
CORE x6
10 leg raise
30 sec side plank each side
10 toe touches
Bonus neck and grip at home
That could mean so many things …
Day 4
Lactate Threshold Push
5km best effort
21:54 outdoors on grass
Very happy with this, faded a bit on the last 1.5km but was setting a 20min pace prior to that. Good times ahead for a nearly 36YO
Day 5
1 hour Ruck with 15kg pack
That’a a nice time on grass mate. Looks like you can still move despite the huge quads. Quality
Thanks mate!
I’ve had a mini-break through of late that for me trying to cue rapid food strikes doesn’t seem to speed me up, but if I focus on kicking back with a more whippy action I can actually better control and maintain my speed.
Essentially I try to run like a lot of the African distance runners. I think because I have such a heavy step this makes me more glidy vs repeatedly smashing into the ground
Week 2
Day 1 - strength
WARM UP x4
5 deadlift
10 pushup
5 squat jump
STRENGTH x4
5 deadlift
5 DB bench
CONDITIONING x7
7 sumo deadlift
7 weighted dips
7 box jumps over
7 leg raise
CORE X5
15 sit up
15 crunch
Day 2
Cardio
20km bike ride easy pace, with a 1km push every 5th km
Day 3
WARM UP x4
3 pull up
5 rock press
10 air squat
STRENGTH x4
5 barbell complex *
5 weighted pull ups
CONDITIONING x7
7 barbell clean and press
7 burpee
7 pull up
7 squat jumps
CORE X5
15 leg raise
10 Russian twist per side
Pretty tough complex even with just 60kg. Tried to keep the presses as strict as possible which cooked my shoulders and also core
Day 4
Repeated efforts
WARM UP
400m jog
50 air squats
REPEATS
2x800m sprint W 1:1 work/rest
2x400m sprint W 1:1.5 work/rest
4x200m sprint W 1:2 work/rest
Day 5
Ruck 1.5hr with 15kg pack, 9:10min KMs approx
Bonus work
On a 20m track
Sled push 100kg
KB farmers carry 36kg each
Deadball chest carry 65kg
Just on loop for 30 mins. Good workout
W3D1
Time poor so has to cut it after the main strength work
WARM UP x4
3 strict pull up
8 pushup
8 front squat empty bar
STRENGTH x5
5 front squat
5 weighted dip
Good enough. Top set 120x5 front squat. Dips all with 32kg
Just stop it. Quality
Day 2 high intensity run
WARM UP x4
10 pushups
10 sit up
15 squats
HIGH INTENSITY RUN
1km sprint x4 (1:1 work/rest)
4:18
3:36
3:45
3:56
Day 3 s&c
WARM UP x4
2x BB complex
3x pull up
5x air squat
STRENGTH x4
5x below knee hang cleans
5x strict standing KB press
CONDITIONING 8min emom
8 hang cleans
8 burpees
CORE x5
10 good morning
5 windshield wiper
Day 4 - high intensity rucking
Warm up
1km and a brisk pace
Work sets x4
1km push
1 - 6:11
2 - 5:23
3 - 5:00
4 - 5:25
Pretty cooked, back and traps are smoked but lungs and legs felt really good.
