Archive for the ‘Metabolic conditioning’ Category
Run 5.6km @ 5:47/km
10 @ 60kg
10 @ 70kg
3 min Skip
6 DL @ 75kg
Lunge matrix x5
Run 5km — from Sheraton Denarau Villas to Nandi Port and back.
First decent length run in (and I have to think about this) maybe a year or more.
First thing to note: Viewbank is much hillier than Noosa (which I think is where I ran last) or the Western suburbs.
Second thing, and this is a good one, is that I didn’t struggle with pace or distance at all. I slowed way down at the end to baby a sore left ankle home, but otherwise could have kept going. Might need to look at getting some ‘proper’ running shoes vs the comfy but squishy Nike Frees. The ol’ Inov8 195s were great.
5.1km 0:30:06hrs 5:48km/min pace
Quick jog around the block
20 Deck squats
10 Bulgarian split squats e.s.
2 x 10 KB Cleans @ 24kg KB e.s. (stomp opposite foot)
10 Bulgarian split squats @ 25kg e.s.
10 KB Swings @ 16kg KB
50 x Bastard complex @ 12.5kg DBs
6 Deadlift @ 70kg
6 Bent-over one-arm DB row @ 12.5kg e.s.
6 Bulgarian split squats (front rack) @ 20kg e.s
6 Turkish get-ups e.s. @ 16kg KB
15 Bastards @ 12.5kg DBs (target was 30 for time but form broke down)
100 Air squats
After a too lazy week (no Wednesday or Friday bunch), I set my alarm to get out with the Williamstown bunch for a TdB / Warrandyte loop. Then Mae had a bad night, Claire woke up and walked into a door frame on her way into our room (sadness) and I woke up with an edge on that niggling sore throat that’s been threatening to emerge all week. I hit the snooze button and congratulated myself on a wise decision.
The rest of the day (up until workout time) consisted of shopping (new shoes for summer, new suit for weddings/parties/what have you) and dumplings. So many delicious dumplings..
Renegade row (push-up, row left, row right)
DB lunge (suitcase style)
@ 12.5kg DBs
x 25 rounds
= 13:38 / 5:53 (grandma) pace