Lift & Run

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Tommo
Posts: 13
Joined: Sun Jun 03, 2007 11:10 am

Lift & Run

Postby Tommo » Mon Aug 24, 2015 5:22 pm

Hit a crossroad due to various reasons, one of which being a shoulder injury, so this log will basically consist of me getting back into it. My current goal is simply to enjoy training again.

So here it is......

Sun 23 Aug 15

100 burpees - 7min51secs

Mon 24 Aug 15

Main lifts
A. Power clean - 3x8 @ 50kg
B. One arm shoulder press - 3x8 @ 20kg
C. Front squat - 3x8 @ 50kg
D. One arm bench - 3x8 @ 20kg

Extra
E. Back extensions - 2x12
F. Fat bar curl 2x15 @ 20kg

Notes: first time doing any pressing again, sticking with single arm lifts for a while until my weaker side is back on track.

Tommo
Posts: 13
Joined: Sun Jun 03, 2007 11:10 am

Re: Lift & Run

Postby Tommo » Tue Aug 25, 2015 12:28 pm

Tue 25 Aug 15

4 mile run

Rollouts (from knees) x12
Med ball Russian twists x15es
Supermans x15
Pulsators x50
3 rounds

Plank x 2:14
Pressups x44

Notes: Run was kept at a steady pace, was out for around 35mins inc. warmup and cooldown. First attempt at a high rep set of press-ups since the injury, aimed for 44, got there easily with a lot more left in the tank.

Tommo
Posts: 13
Joined: Sun Jun 03, 2007 11:10 am

Re: Lift & Run

Postby Tommo » Wed Aug 26, 2015 9:04 am

Wed 26 Aug 15

MAGIC 50 - used a 20kg KB, 60secs rest between rounds.

Fat bar curls @20kg x 50 - 15,15,12,8
Press-ups x100 - 25,25,25,25
Squats x150 - 40,40,30,40
Sit-ups x200 - 50,60,60,30

Notes: Finished with some stretching which taught me that I need to stretch more, and that I possibly may be made of wood.

Tommo
Posts: 13
Joined: Sun Jun 03, 2007 11:10 am

Re: Lift & Run

Postby Tommo » Thu Aug 27, 2015 4:06 pm

Thu 27 Aug 15

1.5 mile run - 9:34

Chinups - 6,6,6

Notes: After a 13 hour work day this was all I could muster, combined with running on wet cobbles my run time was one of the poorest I've ever posted. On a bright note I felt good on the chin-ups, had loads more in me but don't want to rush into it soon time and end up back in a sling!

Tommo
Posts: 13
Joined: Sun Jun 03, 2007 11:10 am

Re: Lift & Run

Postby Tommo » Fri Aug 28, 2015 4:09 pm

Fri 28 Aug 15

A. Power clean - 3x10 @ 50kg
B. Front squat - 3x10 @ 50kg
C. Seated one arm press - 3x10 @ 20kg
D. One arm bench - 3x10 @ 20kg

Calf raises x50
Captain crush gripper reps

Tommo
Posts: 13
Joined: Sun Jun 03, 2007 11:10 am

Re: Lift & Run

Postby Tommo » Mon Aug 31, 2015 12:02 pm

Sat 29 Aug 15/Sun 30 Aug 15
Rest - my lower back has told me that I definitley jumped back into lifting too quick :doh:

Mon 31 Aug 15

Sprints;
A. 5x200m
B. 8x50m

C1. Chin-ups 4x6
C2. Pressups 4x15

Tommo
Posts: 13
Joined: Sun Jun 03, 2007 11:10 am

Re: Lift & Run

Postby Tommo » Mon Aug 31, 2015 3:26 pm

Just stumbled across my old log! Jesus, my conditioning has dropped :mozilla_oops: ....
http://rosstraining.net/forum/viewtopic.php?f=5&t=63142&sid=88f27ce3bc2fe86cea6394f36bc13a06

Tommo
Posts: 13
Joined: Sun Jun 03, 2007 11:10 am

Re: Lift & Run

Postby Tommo » Tue Sep 01, 2015 12:46 pm

Tue 1 Sep 15

A. Pullups x25
B. Burpees x50
C. Pressups x75
D. Goblet squats x100
E. Plank to failure

Notes: Light GPP session today, took around 17minutes, minus the plank. Used a 12kg KB for the squats.

Tommo
Posts: 13
Joined: Sun Jun 03, 2007 11:10 am

Re: Lift & Run

Postby Tommo » Wed Sep 02, 2015 5:28 pm

Wed 2 Sep 15

A. Front squat - 8@40, 8@50, 3x6@60
B. One arm bench - 3x12@20
C. Wide arm pullup - 3x6
D. Fat grip bb curl - 2x25@20


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