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WEEK 6
21 June
Pull / Chin / Pull / Chin / Pull – 11,12,11,10,7+1+1+1 (180 secs)
Side Plank – 2 x 60 secs
Wall Press Heel Taps – 2 x 40I hadn’t read the program thoroughly enough and last week the third set changed from neutral grip to straight pull ups. The 5th set of 2 reps was also meant to be wide grip sometimes.
23 June
Pull / Chin / Pull / Chin / Pull – 15,12,10,9,9 (180 secs)
Side Plank – 2 x 60 secs
Wall Press Heel Taps – 2 x 4025 June
Pull / Chin / Pull / Chin / Pull – 17,15,10+2,none,none (180 secs)
I’m consistently missing reps and also getting into the bad habit of rushing the early reps and sacrificing perfect form, knowing that I will struggle later on. Other than the stomach bug that set me back, I also fit a lot of these sessions in before 9am where my strength isn’t at its peak.
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 secsI 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 4019 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.
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 secs9 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 secs11 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.
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 contacts11 June
Trek (plyos) – 1 x 20
Accels – 2 x 20m, 2 x 30m
100m – 12.56
200m 25.75These 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.
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 contacts3 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, 15.13Always 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.
