Fraser_9to5

[Fraser_9to5]

WEEK 5

14 June

Pull / Chin / Neutral / Chin / Pull – 10,9,9,7,6 (120 secs)
Hollow Body Hold – 2 x 30 secs
Wall Press Heel Taps – 2 x 40
Passive Hang – 45 secs

I went from 13 heel taps per leg to 20 and really felt the difference the next day, abs were killing me.

16 June

Pull / Chin / Neutral / Chin / Pull – 11,10,9,7,5 (120 secs)
Hollow Body Hold – 2 x 30 secs
Wall Press Heel Taps – 2 x 40

19 June

Pull / Chin / Neutral / Chin / Pull – 14,12,10+1,8+1,none (150 secs)

I ate something dodgy on Thursday afternoon and was on 1000-1500kcal Friday and Saturday, so this workout was a day later. I’ve lost 2kg which helps with pull ups and I was really happy to get 14 on the first set. I only needed 10 seconds rest before getting the extra rep for the 3rd and 4th set.

[Fraser_9to5]

WEEK 4

7 June

Pull / Chin / Neutral / Chin / Pull – 8,10,6,6,2 (90 secs)
Hollow Body Hold – 2 x 30 secs
Side Plank – 2 x 60 secs
Passive Hang – 45 secs

9 June

Pull / Chin / Neutral / Chin / Pull – 11,6,8,6,2 (90 secs)
Hollow Body Hold – 2 x 30 secs
Side Plank – 2 x 60 secs
Passive Hang – 45 secs

11 June

Partial Curl ups – 70
Pull / Chin / Neutral / Chin / Pull – 10,10,7+3,none,2 (90-120 secs)

I was doing some other fitness and strength tests this weekend and having done a maximum set of push ups and partial curl ups earlier in the day I was a little worse for wear. I also moved a sprint session to Saturday afternoon instead of Sunday and these pull up sets were after everything else. I took a brief rest before completing the other 3 neutral grip pull ups, and forgot that there was ab work to do as well.

That should be the only disruption and I’d like to think I can do the rest of this program without missing a rep.

[Fraser_9to5]

8 June

Around The Square – 3 x 4
Tuck Jumps – 2 x 10
Floor to Ceiling Jumps – 3 x 10
High Knee Running – 3 x 40 contacts

11 June

Trek (plyos) – 1 x 20
Accels – 2 x 20m, 2 x 30m
100m – 12.56
200m 25.75

These runs were into a headwind so I was pleased with the times, especially the 200 which is 0.44 seconds faster than a month ago. I’ll probably do something else for legs in the summer but I’d love to pick up sprinting again next year or even to do the indoor 60m in Feb/Mar 2023.

[Fraser_9to5]

1 June

Around The Square – 3 x 4
Tuck Jumps – 2 x 10
Floor to Ceiling Jumps – 3 x 10
High Knee Running – 3 x 40 contacts

3 June

Trek (plyos) – 2 x 20
Accels – 4 x 30m in ~4.5 secs
Sprints – 80, 100, 120m (10 mins / 12 mins) in ??.??, 12.72, 15.13

Always seem to screw up the hand timing with at least one rep. There was a slight headwind so I was pleased with the times.

5 June

10 minute run

I went online to register for the open meeting on 7th June but the deadline had already passed so if they decline my late entry I’m simply going to run a 100m / 200m on the evening of the 7th at my local track and then finish there.

[Fraser_9to5]

31 May

Pull / Chin / Neutral / Chin / Pull – 8,6,5,6,2 (90 secs)
Side Plank – 2 x 50 secs
Wall Press Heel Taps – 2 x 13 per leg
Passive Hang – 45 secs

2 June

Pull / Chin / Neutral / Chin / Pull – 8,7,6,5,2 (90 secs)
Front Plank – 2 mins 45 secs
Wall Press Heel Taps – 2 x 13 per leg
Passive Hang – 80 secs

I was filming some other challenge which involved front plank and passive hang.

4 June

Pull / Chin / Neutral / Chin / Pull – 10,6,7,8,2 (90 secs)
Side Plank – 2 x 50 secs
Wall Press Heel Taps – 2 x 13 per leg

This was more of a struggle, I’ve been going through the motions so far as it hasn’t been a challenge at <= 8 reps. Total reps is creeping up slowly as the final set has dropped to 2 reps this week

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