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2 Nov
Squats 3 x 20
Press-ups 3 x 10Grass 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 secs4 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 plate7 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 plate11 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 secs26 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 secs1 Dec
Grass Runs
3 x 1 mile (3 mins rest)
Target 7:48 – 7:40, 8:14, 8:18 (average 8:04)One Arm Press-up Progression 3 x 8 – second arm at full stretch whole time with 5 fingertip contact
V-Situps 4 x 122 Dec
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 secs5 Dec
Stationary Bike 60 mins
9 Dec
Grass Runs
6 x 1/4 mile (2 mins rest) Target 1:47
1:43, 1:47, 1:36, 1:42, 1:45, 1:29 (avg 1:40)
Hollow Rock 4 x 20 secs
Dead Bug 60 secs16 Dec
Grass Runs
6.1 miles in 60 mins (9:50/mi)
19 Dec
Hex Bar DL – 5 x 60kg, 3 x 80kg, 1 x 100kg, 1 x 120kg, 1 x 140kg
Cheeky warm up before rugby.
Rugby Match (4th XV) Lost 50?-10
22 Dec
Run
8.1 miles in 80 mins
Still no home gym, garage is leaking and i’m not putting metal in there until it’s sorted. Made a 2 mile loop on google maps but didn’t know that included a huge hill, ran it 4 times and felt pretty strong.
28 Dec
THE RUN
12.45 miles in 2 hours 6 mins
Run with a friend of mine who is a Pro Ironman, safe to say he was not challenged by my pace. Having someone always pushing me made a huge difference mentally and despite not feeling great when I started i’m happy with the effort. First 3 miles my pre-workout was settling, miles 3-10 were smooth and then hip flexors were seizing up and calf was cramping. The morning after (as I type) there’s a lot of hip and knee stiffness but by tomorrow i’ll be able to walk properly.
29 Dec
Pull Ups 4 x 5
Press-ups 4 x 1030 Dec
Agile 8 (warm up)
Box Jump 2 x 5 x 30’, 1 x 5 x 33’
Speed Skater 3 x 10
Power Clean 5 x 2 (60,65,70,70,75kg)
Hex Bar DL 5 x 5 (90,100,110,110,110kg)
RDL 5 x 8 x 60kg
V-Situps 3 x 10 x 1.25kg
Ab Twists 3 x 20 x 10kg31 Dec
Clap Pushups 3 x 8
A1 Push Press 6 x 40kg, 5 x 45kg, 4 x 50kg, 6 x 42.5kg, 5 x 47.5kg, 4 x 52.5kg
A2 Pull Ups 6 x 5
B1 Bent Over Row 5 x 8 x 52.5kg
B2 Diamond Push Ups 5 x 10 – would be close grip bench but no bench
Face Pulls 4 x 15
Jump Rope 4 min Tabata———————
This was a tough year of training, I packed a lot into each session as it was a 20-25 minute drive to the gym. I did a lot of running for rugby fitness but also for the annual Xmas run around Bewl Water. I rarely try max deadlift but this was the year I pulled 180kg and I think that was down to doing 5 sets of 10 at about 110kg with 2 mins rest.
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