Training continues

Hi Guys & Girls

So, another week or so of hard training.

I decided to focus a bit more on the conditioning this week, really trying to improve my cardio fitness and muscle endurance.

Remember, this is what I have been doing.  It isn't a one-size-fits-all program.
If, however you see somethings that you think are interesting then drop me a line or leave a comment at the bottom and I will get back to you.

Friday 1st February:
Conditioning

Mile Sprints

On a treadmill set to 5% incline, cover 1 mile as fast as you possibly can, then rest for 5 minutes.
Repeat three times

Round 1 - 7 min 30 sec
Round 2 - 7 min 35 sec
Round 3 - 7 min 50 sec

After resting for 5 minutes following the third round, proceed straight into:

Rower Intervals (set to level 10)
5 x 200m with 90 sec rest between intervals
1 - about 43 sec (display malfunctioned)
2 - 38.0 sec
3 - 37.4 sec
4 - 38.4 sec
5 - 38.4 sec

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Saturday 2nd February:

Strength

1) 1 DB swings (2 handed) 3 x 15 (70lbs)

2) Snatch grip Deadlifts  5 x 3-5  (83kg x 5 / 88kg x 5 / 92kg x 5 / 97kg x 5 / 100kg x 2+1)

3a) Back lever (straddle) 4 x max (about 5 sec)

3b) Front lever (straddle) 4 x max  (next time will alternate with flat tucks for longer sets)

4a) BB Push press 3 x 10 (55kg/125lb)

4b) Symmetrical Deadbugs 3 x 35 sec ps

5a) 2 DB flat bench press 3 x 12-15 (2 x 55lb) x 15 / (2 x 60lb) x 15 / x 13

5b) Windmills (1DB) 3 x 6ps  (40lb / 45lb / 50lb)

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Sunday 3rd February:

Strength

1) Hang Snatch 3 x 3  (43kg / 52kg / 47kg)

2) Front Squats 4 x 4-5  (76kg x5  / x5 / 79kg x4 / x4)

3a) Side to side pull ups 4 x 8-12  (x12 / x10 / x8 / x8-2)

3b) The Flag 4 x 5

4a) Rear shoulder 'L' ex. using cable stack 4 x 15

4b) Saxon side bends 4 x 10-12ps  (20lb DB) x12ps / x10ps / x10ps / x10ps

4c) Farmers walk (2DB) 4 x max  (2x85lb) x 2 sets / (2x95lb)  / (2x100lb) using straps on last set

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Monday 4th February:

Rest Day

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Tuesday 5th February:

Conditioning

Back to an old favourite, simple but effective

100 Rope turns

10 Burpees (full technique, no press up)

10 Press ups

10 Bodyweight Squats

10 Pull ups (no kipping)

x 10 Rounds for time

Last time I attempted this was 30/12/12 and I completed it in 26 min 17 sec (it was my 3rd attempt)

This time I managed to complete it in 25 min 17 sec, taking 1 minute off my previous time.

A great full body session, its going to be tough to do it quicker next time!

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Wednesday 6th February:

BJJ class x 90 mins (Canmore Fight Club)

+ 1 hr Snowboarding during the day

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Thursday 7th February:

Conditioning

Again I decided to attempt a session that I have done before, but with a slight variation.

Tabata intervals (20 sec work, 10 sec recovery repeated for time)

- Sprawl Burpees with a lateral jump (over bar)

- BB Hang power clean & Jerk (70lb / 31kg)

x 6 minutes

NO REST - STRAIGHT INTO...

Progressive Run

Start treadmill at 5mph and 2% incline.

Increase the speed of the treadmill by 0.3mph every 20 seconds until failure.

REST 5 MINS

x 3 Rounds

On the Tabata intervals I was aiming to maintain a minimum average of 8-9 reps of Burpees and 7-8 C&J on each interval, during the run I achieved

1 - Beat 9.5mph / 2 - Beat 9.2mph / 3 - Beat 9.5mph

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Friday 8th February:

Rest Day - 1Hr Snowboarding

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Saturday 9th February:

Strength

1) Backwards Roll back to feet (with an explosive handstand press up) x5 / x5 / x3 / x3

2) Overhead BB Press  5 x 3-5  (52kg x 5 / 56kg x 5 / x5 / 58kg x 3 / x3-5

                                           - last 2 reps used push press with slow negative

3a) One legged RDL (2DB) 4 x 15ps  (2x9kg / 2x11kg / 2x13kg / 2x13kg)

3b) Handstand to lower 4 x 4  -  Next time I am going to try and push back up (if balance allows)

4a) Nordic curls 3 x 8

4b) Straddle L (on box, low with straight legs) 3 x max

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Sunday 10th February:

Strength

1) Muscle ups (on bar) 4 x 3

2) BB One arm rows (end of BB wedged in corner) 4 x 5ps  BB+75lb / +85lb / +95lb / 100lb

3a) Back lever 4 x max  (straddle x 3 sets / Flat tuck x 1 set)
3b) Front lever 4 x max (Straddle x 2 sets / Flat tuck x 2 sets alt.)

4a) BB Alt. lunges 3 x 8-12ps  (43kg x12ps / 52kg x10ps / 61kg x8ps)
4b) Cable rotations 3 x 12ps  (Standing - 32.5 / 37.5 / Lying on Decline bench - 17.5)

5a) One Legged Deck Squats 3 x 15ps alt.  (Normal / Jump onto 4 inch step / vertical jump)
5b) Reverse Hypers (S.ball) 3 x 10

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Monday 11th February:

Rest Day

Hope this gives you a few ideas,

Train hard, live happy
Bradbury