Bikeerg
2 rounds (no breaks) of
8000m/3000n/1000m
slow / med / fast
51:17:1
Tuesday, 18 June 2019
Sunday, 16 June 2019
Sun 16th
ECJJA - did some light rolling (!) with Shea and Ciaran. Felt good - had to be told to slow down though!! Did some banded activation work before hand
Sat 15th
A1. Press 5 x 5 40,45,50,50,50kg
A2. Barbell Split Squat x 8/8 (as above)
had PT then continued the session...
B1. DB Lat Raise 3 x 10 8kg
B2. Arnold Press 3 x 12 12.5kg
C. Dips 3 x 10
D. Band Pushdowns 2 x 30
Fri 14th
A. Bench 5 x 5 85kg
Thu 13th
BikeErg 4 x 2000m; 4min rest
ECJJA - did some light rolling (!) with Shea and Ciaran. Felt good - had to be told to slow down though!! Did some banded activation work before hand
Sat 15th
A1. Press 5 x 5 40,45,50,50,50kg
A2. Barbell Split Squat x 8/8 (as above)
had PT then continued the session...
B1. DB Lat Raise 3 x 10 8kg
B2. Arnold Press 3 x 12 12.5kg
C. Dips 3 x 10
D. Band Pushdowns 2 x 30
Fri 14th
A. Bench 5 x 5 85kg
Thu 13th
BikeErg 4 x 2000m; 4min rest
Tuesday, 11 June 2019
Tue 11th
Bikeerg 20k - 42'32.5
Mon 10th
Some stretching AM
then
A. Single Leg Glute Bridge Hold 3 x 30sec each leg
B1. Reverse Hyper 3 x 10
B2. Swiss Ball Adductor Squeeze 3 x 10.10.10
C1. RNT Split Squat 4 x 10/10 (10kg dbs)
C2. Neutral Grip chins 4 x 8
WAS AWAY IN New York (NO TRAINING) FROM 31ST MAY T0 8TH JUNE
Bikeerg 20k - 42'32.5
Mon 10th
Some stretching AM
then
A. Single Leg Glute Bridge Hold 3 x 30sec each leg
B1. Reverse Hyper 3 x 10
B2. Swiss Ball Adductor Squeeze 3 x 10.10.10
C1. RNT Split Squat 4 x 10/10 (10kg dbs)
C2. Neutral Grip chins 4 x 8
WAS AWAY IN New York (NO TRAINING) FROM 31ST MAY T0 8TH JUNE
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