ExRx.net

Tuesday
PM
circuit pullup, pushup, plank, dip, row
6,15,30s,6,1m
5,12,25s,5,1m
4,10,20s,3,1m
3,6,15s,2,1m
2,4,15s,2,1m
1,6,20s,4,1m
wow... i'll improve.
i did find my wallet as well. sitting in the middle of my desk.

Wednesday PM
7km fartlek - 42min
gym circuit: 10,8,6,4,2 dips, 1 x pullup, 35s plank
2.5km jog, stopping 4 times for max pushups (26, 8, 9, 12)

Friday AM
8.5 kms - 52min; stop/start, with some walking and hard running intervals. fartlek, really.
pushups: 28, 20, 7
situps 3 x 10

PM
pushups 5 x 15, 8, 6, 4, 2 - hands getting closer together
situps 10, 8, 6, 4, 2

Tuesday PM
row 5min w/u
circuit 5 x pullup (1 to 5), dip (6,4,6,3,6), pushup (8,6,4,2,1), 1min row

low low low energy day. edit: day correction

Wednesday PM
7km fartlek 44min
circuit pushup 20,15,12,5,4,3,4,4; pullup 1,1,1,1,2,3,3,2
2km jog 15min

Friday AM
8.5 km walk/jog - 54min
circuit chinup 5, 5, 4; pushup 10, 10, 4

ouch. felt like fishhooks through jelly this morning.
worth doing though.

Tuesday Lunchtime
back from illness and time to cycle through to year 3 of training cycle. i think i might have gone a little over for the y2 cycle.
gentle reintroduction to the gym, have been affected by various bugs and virii over the last two weeks.

row w/u 2000m ~11m - negative split
5 x 5 x 20 squat, press, deadlift
3 x 3 x 50 clean, front squat, press
4 x 1 x lie on stomach, jump up to pullup and back down again as fast as possible

we'll see if i've over exerted myself. i hope not.

Thursday PM
row 2000m 10m
overhead squat 7 x 5 x wooden rod
pressup to stand up 5 x 5 x bw, bw, 8 ea hand, 14 ea hand, 24, 32
pushup to pullup 5 x 1 ea, 4 x 2 pushup, 1 pullup 3 x 3 pushup, 1 chinup

Friday AM
8.5km run - 50min
some bodyweight movements and rolling

Tuesday PM
row 2000m 9m10s
overhead squat 2 x 5 x bw, 2 x 10 x bw, 3 x 5 x 10, 15, 20
chinup 6 x 3 1mR
dip 6 x 4 1mR

PM (run home)
8.5kms 50min fartlek longer intervals with walking. experienced the sensation of having to push myself while going uphill. I don't like it, and I'm going to do it again.
1km walk/run carrying eggs and sparkling wine - it's a challenge.

Thursday AM
left a little too early - forgot to wash dishes and take out rubbish
9km run 48min
row 5min warm down
5 x pullup x 3 / pushup x 8 / dip x 3

PM
row 500m w/u, 2000m 7m50s
overhead squat 4 x (5 x bw, 3 x 12.5, 1 x 20) - lots of warmup to get to this

edit: squat, not press.

Tuesday PM
row 500m w/u, 2000m 8:50, negative split
overhead squat 5 x 3 x bw, 5 x 3 x 20, 5 x 3 x 22.5, 3 x 3 x 25
press 3 x 5 x 20 trying new rippetoe squat form...

Wednesday AM - at office planning day, no chance of wandering/moving like I normally do.
9kms run - 52 min
pullup + 3kg /dip + 3kg 3/6, 2/4, 1/2
sauna/steam - they're empty this time of the day, which is nice.

Friday PM
row 500m w/u
snatch 10 x 1 x 20
overhead squat 5 x 1 x 20
press 3 x 5 x 20, 1 x 5 x 60

Monday PM
row 500m w/u, 2000m 8m20s; negative split 1-2 quarter @ 2:30/500m; 3rd @ 2m/500m; 4th @ 1:45m/500m
front squat 5 x 3 x bw, 3 x 5 x 30
burpee 3 x 5
pullup 6, 4, 2, 2, 2