Strength week!
Started with a 2 hour static bike
Don’t ask, all zone 2 ish, got very hot towards the end.
Meagre watts at about 155? I think.
30 mins press ups to finish, deserved cider now!!
6 Likes
Schedule - 7 mile recovery run 
at 8:15 mile pace or slower
( kept speeding up to half a minute/minute faster until the final mile again which was a bit silly )
moving well though. Rest day tomorrow. 800m reps on Wednesday
5 Likes
5x20 throwing a 6Kg ball into the air.
Will try to progress to 4x25, 3x33, 2x50, 1x100, etc hopefully training this every other day so 3 times a week.
4 Likes
Don’t want to flood a tri site with
Hyrox stuff
I’ll DM you ( we can help each
Other ) !
Those wall balls are evil !
New max hr 10 days ago.
3 Likes
No training.
Warm up on the rowing pain machine of 5 x 500m sprints.
Then mainly quivering leg weights of squats and much Dumbassbell work. Followed by a slow wobbly pedal up the hill back home on the bike.
4 Likes
Nice!
one for the gym bunnies NOT to try next time in the gym……
https://x.com/enezator/status/1719013791667552272?s=61&t=KA7jBwLVD8PNWFpqcrM1Yw
4 Likes
3x5 Strength between meetings.
Squat 75
Press 35
Bench 45
Dead 1x5 85
Row 45
2 Likes
What cock woomble. !
1 Like
Did you see the one posted below with the calf raises. That looked like it hurt.
Hadn’t looked at the time but just did. If she thought that was going to work with that drop height anyway then she’s a bloody fool.
What was he attempting?…
3 weeks off and 2 weeks of ‘Disney Diet’ is a good way of going back 6 months.
Back in the pool yesterday and out on the bike today and bloody hell. Ugly.
5 Likes
No idea but he clearly hadn’t thought it through
Knowing the pain of Achilles issues, I actually shut that down really quickly because I couldn’t bear to watch it 
Started the 100 press ups a day.
5 Likes
Quite a crappy session to be honest
Target “ unbroken “ circuit for 60 mins.
10 burpees
10 release press ups
10 wall balls 6 kg 10 ft target
10 hanging knee raise ( easy one)
10 lunges alt leg static (20 kg bag)
20 m jog
Repeat
When your forced to stop it’s over
Managed 41:30 before collapsing in a heap.
Then watched my two friends who have both really really improved there cardio to race at London in 3 weeks do there first full sim.
Both 100 kg ish ones calf went on the second run the others on the burpee jumps after running far too fast !
Gutted for them both, pretty sure one has lost his race ! Bollix
4 Likes
Switch up those hanging knee raises to toes to bar if you want to make life hard 
Go barbell for the 20kg lunges surely than a sand bag?
Yesterday was an 8km run at 5:08kms at lunch then METCON in the evening which utterly destroyed my arms. 3x 10 40kg barbell thrusters and 3x 6 50kg sandbag to shoulder, to then 10 rounds of 10 cal row, 10 2x 17.5 kg DB bench press, 10 toes to bar (this quickly changed to knee raises) then 5 rounds of 8 kb swings and 8 hand release press up, by this time my arms were completely fucked and first few press ups were a total struggle.
2 Likes
Manchester will be those daft long sand bags so I’ll go with that.
Toes to bar ?! You vastly overestimate my flexibility I’m afraid, and this and the jog was the only real break from the pain.
Hoping to increase numbers / time to failure over the next few months.
Circuit sounds awful, I’m good with the reps numbers but those weights are TOO heavy for a pensioner !