Wednesday
6km run - 28min
RobT-aus' log
Moderators: Ironman, Jungledoc, ianjay, stuward
RobT-aus' log: y3c11w10 20130905
Thursday AM
8 mins warmup - gentle movements
10 min skill - hang snatch w/ 8, 20
circuit 5 x ring pullup (5,4,3,3,3), ring pushup (5 x 6) ring dip, (3,2,1,0,1), jumpups 0.75m
8 mins warmup - gentle movements
10 min skill - hang snatch w/ 8, 20
circuit 5 x ring pullup (5,4,3,3,3), ring pushup (5 x 6) ring dip, (3,2,1,0,1), jumpups 0.75m
RobT-aus' log: y3c11w11 20130909
Monday
short interval runs
bodyweight circuit - pullups, dips, pushups, inverted rows 1 to 5 ea
short interval runs
bodyweight circuit - pullups, dips, pushups, inverted rows 1 to 5 ea
RobT-aus' log: y3c11w12 20130911
Wednesday PM
run - stair intervals
4 x bodyweight circuit 3 x pullup, dip, pushup
run - stair intervals
4 x bodyweight circuit 3 x pullup, dip, pushup
RobT-aus' log: y3c11w13 20130912
Thursday AM
warmup
bodyweight ex - pullup, pushup, inverted rows, dips.
warmup
bodyweight ex - pullup, pushup, inverted rows, dips.
RobT-aus' log: y3c11w14 20130915
Sunday
AM
80% runs. Warmup, then 4 x 80m, 2 x 160m, 1 x 350m.
PM
bodyweight circuit
pullups 5 x 4, dip 5 x 5, inverted row, 5 x 4, pushup 5 x 8 - 1-2 mR between sets
Today was the first time I measured my weight in 2 months. I'm 94kgs right now, an increase of 4 kgs since I last stepped on a scale.
AM
80% runs. Warmup, then 4 x 80m, 2 x 160m, 1 x 350m.
PM
bodyweight circuit
pullups 5 x 4, dip 5 x 5, inverted row, 5 x 4, pushup 5 x 8 - 1-2 mR between sets
Today was the first time I measured my weight in 2 months. I'm 94kgs right now, an increase of 4 kgs since I last stepped on a scale.
RobT-aus' log: y3c11w15 20130916
Monday PM
6km run 31m
6km run 31m
RobT-aus' log: y3c11w16 20130918
Wednesday
6km run 27m 50s
6km run 27m 50s
RobT-aus' log: y3c11w17 20130920
Friday AM
circuit - pullup 6,5,4,3 , 4x hang snatch x 3, 4 x pushup x 12, squat bw x 6
circuit - pullup 6,5,4,3 , 4x hang snatch x 3, 4 x pushup x 12, squat bw x 6
RobT-aus' log: y3c11w18 20130925
Wednesday AM
bodyweight circuit - pullups, ring pushups, dips, pushups, stepups, plank, hang snatch
shin splints (or whatever the actual injury is) have returned. I'm trying to take it easy in the hope that they heal. I suspect the only way to reduce their impact is to lose quite a bit of weight...
bodyweight circuit - pullups, ring pushups, dips, pushups, stepups, plank, hang snatch
shin splints (or whatever the actual injury is) have returned. I'm trying to take it easy in the hope that they heal. I suspect the only way to reduce their impact is to lose quite a bit of weight...
RobT-aus' log: y3c11w19 20131002
Wednesday PM
6km run - 28m 30s
a bit slower, but I've taken a week off. very happy.
6km run - 28m 30s
a bit slower, but I've taken a week off. very happy.
RobT-aus' log: y3c11w20 20131003
Thursday AM
ran to office - 8.5kms 47min.
ran to office - 8.5kms 47min.
RobT-aus' log: y3c11w21 20131004
Friday
PM
bodyweight circuit 1 to 4: pullup, dip, ring pushup, ring inverted row, squat x 5, press x 5
PM
bodyweight circuit 1 to 4: pullup, dip, ring pushup, ring inverted row, squat x 5, press x 5
RobT-aus' log: y3c11w22 20131009
Wednesday AM
post long weekend
8.5km run 44 min
bar complex x 3 (clean, hang snatch, press, front squat, overhead squat)
post long weekend
8.5km run 44 min
bar complex x 3 (clean, hang snatch, press, front squat, overhead squat)
RobT-aus' log: y3c11w23 20131011
Friday AM
8.5 km run ~ 43min
8.5 km run ~ 43min