Sun 10th

Skierg World Sprints attempt! 

Went hard at the start for this one... 

3'22.6

It was tough but I felt as though it was my fitness that was the limiting factor not mental - although the voices were strong half way, I could power through 

Sat 9th

Skierg World Sprints attempt! 

3'23.8

Tried to pace this one... 

Fri 8th Nov

PM ArmFarm

A1. Bench 5 x 60% , 3 x 70% , 2 x 80%, 1 x 90% , 1 x 90|% , 1 x 90%
65,75,85,95kg
A2. Barbell Curls 5 x 10 30kg
B. Squat 3 x 60,70,80%
102.5 , 120, 137.5kg
C1. DB Arnold Press x 10,12,15
C2. Shrugs 3 x 10,12,15
C3. Lat Raise x 10,12,15

noon -
Skierg
500m / 4min rest / 350m / 4min rest / 500m
@ 1K pace approx (a bit off here!)

1:40.1 / 1:39.2 / 1:40.2


Thu 7th 

Skierg World Sprints

just jumped in - couldn't keep the heat on , mid way through fell off -stroke rate dropped too low. I haven't been doing much on the skierg but I'll do this again Saturday or Sunday

3'23


Wed 6th 

A. Weighted Chins 4 x 3 - 27.5, 30,35,35kg
B. 1 arm row x 5,5,8,8 35kg
C1. Barbell Row 3 x 10 50kg
C2. RDL 3 x 10 50kg
no rest between C1 and C2
D1. Pullaparts 3 x 20
D2. Bench Dips 3 x 15
D3. Barbell Curls 3 x 10 30kg

Mon 5th 

A1. Bench 8 x 60% 67.5kg / 6 x 70% 75kg / 4 x 80% 85kg / 2 x 85% 90kg / 15 x 60% 60kg
A2. DB Fat grip Alt Curls 5 x 5 15kg dbs
B1. Rear Delts 3 x 15 6kgs
B2. DB Skull crushers 3 x 12 15kg dbs
B3. Barbell Curls 3 x 5 35kg
C. Squat 3 x 5 60/65/70% -> 102.5 / 115 / 125kg