Building A Better Human

[Barkadion]

Location: The Training Centre
Equipment: AD6 / Rower / Skipping Rope

'Easy' 45 mins continuous work.
5/4/3/2/1 mins moving from kit to kit, with no rest between stations.

5 mins on each, then 4 mins on each all the way down to 1 min on each.

5 min cool down ride on AD due to clients arriving.

Very good sweat on.

Pretty cool. You don't have time to get bored.. I might need to save some pesos for a rower. The beast ain't cheap:)

[Train_Hard_Live_Easy]

Test day...... Weekend off other than usual activities of walking the dog.

I've been looking forward to this day.

Location: The Annexe of The Training Centre aka the iron dungeon
Equipment: BB & metric feck-ton of iron and AD6

After thorough warm up

Front Squat 225# 2RM [wasnt going to test this due to knee, however it felt great, I felt strong, and it held up to the pause squats last week.....very, very happy with this load +20# on 2RM]

Press 165# 2RM - again, this felt strong, very happy with the 10# increase.

Deadlift - got to 405# 1RM, failed the first, got angry because I knew I could lift heavier and lifted the shit out of it after a 90s rest.

D/L not my true max [445# completed at the start of this year] but it's the heaviest I've lifted since April[425# on April 4th].... And the lift felt good, happy to stick with this for the next cycle.

10 min AD to cool down.

Warning: there may be a 'colourful metaphor' in the video
https://instagram.com/p/BKRfWjtA5R9/

[Green2Blue]

Well done on the increases!

[Train_Hard_Live_Easy]

Excellent sweat fest today

Location: The Training Centre
Equipment: 2x24kg KBs, 2 Climbing ropes (or any suspension gear), skipping rope & AD6

Buy-in
60s AD Ride (RPE 6 - 7.5)
10 leg raises
10 Shoulder touches [2 count]
3 rounds. Each subsequent round, work harder on the AD

Then,
6 rounds of the following
60s '4-square'
12 squats
6 lunges [total]
6 Squat jumps.
30s Rest between rounds

Then
4 Rounds
5 X Bent over rows with KBs (Pendlay row style; back parallel to floor, sets 'bells on floor, reset each rep)
100 X Rope turns (skipping rope)
5 X Plank push-ups
100 X Rope turns (skipping rope)
5 X Feet elevated Body rows using two climbing ropes for grip work (can use TRX if no ropes handy)
100 X Rope turns (skipping rope)
30s rest between rounds

10 min cool down ride

That was great fun...... HR Max of 168bpm reached.....50 minutes of non-stop work..... Loved it.

[Barkadion]

Excellent sweat fest today

Location: The Training Centre
Equipment: 2x24kg KBs, 2 Climbing ropes (or any suspension gear), skipping rope & AD6

Buy-in
60s AD Ride (RPE 6 - 7.5)
10 leg raises
10 Shoulder touches [2 count]
3 rounds. Each subsequent round, work harder on the AD

Then,
6 rounds of the following
60s '4-square'
12 squats
6 lunges [total]
6 Squat jumps.
30s Rest between rounds

Then
4 Rounds
5 X Bent over rows with KBs (Pendlay row style; back parallel to floor, sets 'bells on floor, reset each rep)
100 X Rope turns (skipping rope)
5 X Plank push-ups
100 X Rope turns (skipping rope)
5 X Feet elevated Body rows using two climbing ropes for grip work (can use TRX if no ropes handy)
100 X Rope turns (skipping rope)
30s rest between rounds

10 min cool down ride

That was great fun...... HR Max of 168bpm reached.....50 minutes of non-stop work..... Loved it.

That is intense, mate

[NathanC77]

Test day...... Weekend off other than usual activities of walking the dog.

I've been looking forward to this day.

Location: The Annexe of The Training Centre aka the iron dungeon
Equipment: BB & metric feck-ton of iron and AD6

After thorough warm up

Front Squat 225# 2RM [wasnt going to test this due to knee, however it felt great, I felt strong, and it held up to the pause squats last week.....very, very happy with this load +20# on 2RM]

Press 165# 2RM - again, this felt strong, very happy with the 10# increase.

Deadlift - got to 405# 1RM, failed the first, got angry because I knew I could lift heavier and lifted the shit out of it after a 90s rest.

D/L not my true max [445# completed at the start of this year] but it's the heaviest I've lifted since April[425# on April 4th].... And the lift felt good, happy to stick with this for the next cycle.

10 min AD to cool down.

Warning: there may be a 'colourful metaphor' in the video
https://instagram.com/p/BKRfWjtA5R9/

Awesome improvements. I'm starting a similar block next week(with considerably lower numbers) so this is very encouraging.

[Train_Hard_Live_Easy]

Wednesday - 55min Easy recovery' bimble with purpose'
Thursday - rest - still knocked for 6 from the max deadlift on Monday

Today - back at it with a vengeance.

Location: The Training Centre
Equipment: 70# SB, Concept2 rower, 2x30# DBs, 40kg Kettlebell & parallel bars

45 min alternating EMOM
- 150m Row
- 8 x SB Squats - exceptionally tough after the row - had to drop the SB after 4 rounds
- 7 x Renegade Rows with DBS [2 count]
- 15 x Swings 40kg 'bell
- 7 Dips on bars.

10 min cool down AD

The HR was right up there. good Friday session. Look forward to an Easy run tomorrow methinks.

[Train_Hard_Live_Easy]

45 min Easy Trail Run.

Wore my HRM but purposefully did not look at it until I returned. Ran by feel.

HRM was 151, which was on a hill climb..... HR stayed where I wanted it to be. Very happy.

[Kinetic]

151 on a hilly run...that is one efficient ticker!

[Train_Hard_Live_Easy]

151 on a hilly run...that is one efficient ticker!

Thank you, but I'm afraid you'd smile at the pace I was running....

It was a run, an easy run, focussing on recovery.....I'm grateful to have access to a trail system right outside my door..... although the hilly terrain leads to somewhat challenging times