Reply To: 2015 Training Log

#9306
Fraser_9to5
Keymaster

2 Nov

Squats 3 x 20
Press-ups 3 x 10

Grass Runs

3 x 1 mile (8 mins rest) – 6:54, 7:50, 8:18

V-Situps 4 x 12
DB Toe Touch 4 x 6 x 2.5kg per side
RKC Plank 4 x 20 secs

4 Nov

Jumps for Height 3 x 5
Drop Jump to Broad Jump 3 x 5
Jump Squat 3 x 5 x 60kg
Back Squat 5 x 3 x 125kgt
OHP 5 x 3 x 62.5kg
Bent Over Row 3 x 6 x 75kg
Single Arm angled Press-up 3 x 6
Pull-ups 3 x 10
Abs: Hanging Leg Raise 4 x 11 x 3.5kg, RKC Plank 4 x 20 secs, Roman Twist 4 x 24 x 10kg plate

7 Nov

Rugby Match 3rd XV (lost 26-18)

9 Nov

Depth Jump (height) 3 x 5
Speed Skaters 3 x 10
Power Clean 3 x 4 x 75kg
Front Squat 5 x 3 x 95kg
RDL 3 x 10 x 77.5kg
Clap Push-ups 3 x 10
Bench Press 5 x 3 x 97.5kg
BW Chin Ups 3 x 10
Seated Rows 3 x 10 x 120lbs
Hollow Rock 4 x 20 secs
Twists 4 x 30 x 10kg plate

11 Nov

Grass Runs – Chip and Chase

14 Nov

Rugby Match 3rd XV (lost 24-28)

Pulled hip flexor in the warm up but had to play as no subs.

17 Nov

Grass Runs

4 x 1/4 mile (rest 2 mins, 90 sec, 90 sec)
1:40, 1:40, 1:47, 1:40 (target 1:47)

19 Nov

Grass Runs
3 mile Tempo (Target 24:45, 8:15/mi)
25:37 (8:23, 8:38, 8:36)

21 Nov

Road/Footpath Run
6 mile “Long Run” (Target 54:00, 9:00/mi)
59:20 (8:40, 9:15, 9:55, 10:15, 10:40, 10:30)

24 Nov

Grass Runs

4 x 1/2 mile (rest 2 mins)

3:39, 3:40, 3:41, 3:48 (target 3:40)

Clap Pushups 3 x 10
DB Curl & Press 3 x 6 x 18.75kg
DB Row 3 x 10 x 30kg
One Arm Press-up Progression 3 x 8 – free hand sliding support
Pullups 2 x 8
V-Sits 4 x 12
RKC Plank 4 x 20 secs

26 Nov

Grass Runs
4 mile Tempo (Target 33:00, 8:15/mi)
33:44 (7:58, 8:28, 8:40, 8:38 – avg 8:26)

Hollow Rock 4 x 20 secs

28 Nov

Hex Bar Deadlift 5 x 5 x 120kg
KB Swings 4 mins Tabata with 20kg
Hollow Rock 4 x 20 secs
Dead Bug 1 x 60 secs