Good work SS, be careful with that thermabol though.
Good work SS, be careful with that thermabol though.
Amongst other things, trying to keep my fitness up whilst my ITB sorts itself out, so hitting the rower big time. Got a target to get back under 7min for a 2k - last seen 10yrs ago!
Benchmarked my time the other day: 7:32.
Got a good programme I'm rotating thru to get this time down:
- 30min endurance session, focussing on consistent pace and efficient stroking ('ullo sailor!)
- Interval session 5*500m/1min rest. Focus again on consistent splits, reducing rest (to 30 secs) and increasing sets (max 10)
- Destroyer Sprint sesh: One cycle = 5 sets of 10 burpees/150m (no rest between burpees & row). 3 cycles of this with 2min rest between each. No focus on pace really, just as fast as I can & whatever it takes to get to the end.
Been physically sick once already. Quality! :thumbup:
Good work SSOriginally Posted by southernsoftie
Done something to me shoulder (I couldn't possibly comment if this was due to a bit of over-exuberance whilst still finding regular access to a gym a novelty...) so had to suffice with a hard 20min interval session on the bike, followed by some core work. Got a few funny looks from the early morning potterers as I was breathing out my a*se and sending sweat flying all over the place. God forbid someone should actually do some work!!
Relatively short session meant I did have some quality time to focus on rolling out my ITB, which was a bit tender after a first attempt at a run in a good few weeks yesterday: 2.4mi using 3min/1min run/walk intervals.
90 minutes of 45 degree circuit board and fingerboard training for me at MCC today. Forearms are wrecking!
We got smashed in circuit training this afternoon.
So many squat and lunge exercises, they always get me!
One of these, followed by 5 sets each of: Turkish get ups (with bar); deadlifts; corner press; dynamic cable pull downs. Wrapped up with some core & ITB work.
Back online so will rejoin this thread. yesterday was mid cable rows (standing), dips and the delightfully painful split squats. Today will be a HIIT session of between 15-20 minutes on the bike depending on how I'm feeling.
Underhand grip lat pull downs, standing dumb bell shoulder press, and dead lifts today.
Starting strong lifts 5x5 today with alternate calve raises and hanging knee raises thrown in for good measure. Will see how it goes, and if I can stick with the rule of starting light and concentrating on technique.
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