Today's Gym Session

[The devil's own]

Do you get time to, you know, work & stuff?Just jealous. Look forward to seeing the gains you make on that sort of programme.

Yeah I'm on leave till next Wednesday so making the most of it. Though when I do work I do long days so get 4 days off a week. Try to fit this in around other commitments and training as best as I can.

Having a day off from training today, got heavy lifting in the morning then met-con in the afternoon.

[The devil's own]

Things didn't go to plan today, only had one training session instead of the planned 2. So did lifting with a brief met-con workout at the end.

Warm up:

300m row then lots of mobility work, stretching and SMR with roller and ball

Lifting:

Various warm up sets for each exercise then working sets of:
Squat 102.5kg 1x5
Bench 1 rep 62.5kg
Power clean 55kg 5x3

Total weight lifted - 3.265 Tonnes

Met-con:

15m Shuttle runs of:
35kg overhead barbell, 28kg each hand kettle bell and prowler loaded with 60kg. 8 rounds for time - 6.45

Then more stretching and SMR work to finish.

Need to do more met-con!

[The devil's own]

SS I've got a workout for you:

Row 2km.
Every minute that passes, get off and execute “death by burpee” protocol. So this means that with each passing minute, the burpee count increases by one rep. Continue until the 2k is complete or the burpees beat you!

I've not done it, but it sounds a killer.

[southernsoftie]

Sounds great, but what's the starting point for the burpee reps?

Did my 50 pull ups (lvl4wk3day2) towards the end of a great 8.5mi trail run round the coastal paths of S Devon yesterday: 9/10/8/7/5 - sets 2&4 chins.

[The devil's own]

Sounds great, but what's the starting point for the burpee reps?

Start at one rep. So once a minute passes on the row you get off and do one burpee then back on. At 2 minutes it's 2 burpess and so on. If you've got a rower near a pull up station you could make it really interesting and go for burpee pull ups.

[The devil's own]

Todays workouts:

Warm up 300m row, mobility work, smr work with roller and ball

Lifting:

Various warm up sets leading to working sets of:
3x5 100kg squats
3x5 57.5kg bench
1x5 105kg deadlifts

2x8 dips, 3 x sit ups to fail 32,32,34

Met-con:

30 10kg wall balls
32kg kettle bell each hand farmers walk 60m
50kg barbell over head carry 30m
3 rounds for time - 22.57 Was on for 18 minutes but back started to spasm before last overhead carry so had to stretch it out.

Then lots of stretching and smr work.

[Rollerblader]

I have recently joined a gym for cross training purposes. Could anyone suggest a basis programme that I can follow to supplement my running - currently around 50 miles and 10,000ft a week?
Thanks,
Rollerblader

[Jez Hellewell]

5k on the tradmill this morning in 18.35. Not fell running I know..............

[The devil's own]

I have recently joined a gym for cross training purposes. Could anyone suggest a basis programme that I can follow to supplement my running - currently around 50 miles and 10,000ft a week?
Thanks,
Rollerblader

Supplement your running in what way? What do you want? To be stronger, to have better endurance etc?
One thing i can say without knowing any of the above is you can't go far wrong with squats. How you do these will depend on what equipment your gym has, and your goals. Just make sure you stay away from the smith machine.

[mattp]

Supplement your running in what way? What do you want? To be stronger, to have better endurance etc?
One thing i can say without knowing any of the above is you can't go far wrong with squats. How you do these will depend on what equipment your gym has, and your goals. Just make sure you stay away from the smith machine.

Why stay away from the Smith Machine?