My Fitness Logs.

[ZULU]

Well further onto that last entry:

A couple of hours later I was back doing it all over again. Instead of suicides they should be called ow-my-sides.

Went for a 2 mile run in boots, combats and 12.5kg over the weekend.
Total time of 15min 43sec. Could have pushed it a bit more but it was a long enough weekend.


Tonight was tough.

5 half laps warm up

40 x mountain climbers
40 x 25kg KB swings
1 x half lap sprint

Repeat x 3

1 min water break

12 burpees with pressups
12 close hand push ups
20m lizard crawl
20m frog hop back

straight into

14 burpees with pressup
10 wide arm push up
20m duck walk
20m lizard crawl back

straight into

16 burpees with pressup
8 close elbow push ups
20m lizard crawl
20m frog hop back

straight into

18 burpees with press up
8 normal push up
20m frog hop
20m lizard crawl

1 min water break

3 half laps with 15m hill sprint at end of each.

1 min water break

Sets
1 x pitch width 2 stage suicide dragging truck tyre and carrying 25kg KB
40 x cycle twists
40 x reverse curls
40 x lunges

repeat x 2

2 x half laps with hill sprints

30 x 25kg KB swings
1 min plank/bridge

repeat x 3

pitch width 2 stage suicide sprints

repeat x 3

30 cycle twists
rest 10 sec
40 cycle twists

1 x pitch width run 80% effort

water break

stretch

Collapse in a pool of sweat where I stand

[ZULU]

Circuits again tonight. Lots of running but it was slightly less off the gas today as I picked up a strain last night.

Didn't stop me going cross country obstacle scuba diving for 2 hours tonight though.

The things I do for friends sometimes!

All I could think off was the Navy Divers Course's shout of "Awkward!"

[ZULU]

There's always someone better!

http://www.youtube.com/watch?v=8I7PMeoE2c0&feature=player_embedded

[holdfast]

Where do you train in cork zulu ?

[ZULU]

Easy session tonight......... NOT! I'm subscribing to "The only easy day was yesterday" newsletter.

4 x half laps warm up

4 x 8 side steps and finish with side lunge (luring us into a false sense of an easy night)

2 x half laps 80%

Straight into supersets

40 x 25 kg KB swings
20 x 25kg KB goblet squats
30 x prisoner lunges
50 x cycle twists (left/right counts as one)
40m lizard crawl
20 x squat thrusts
1 min bridge (heels together)

1 x half lap sprint

repeat x 4

2 min water break

After this my memory went fuzzy as I was hanging out of my hoop, and mental concentration was falling to shite. I remember running more half laps and doing more KB swings and squats etc

Last set was:

20 x 25kg KB swings
75m sprint with 25kg KB, swap hands mid way
10 x Burpee pushups
75m sprint with 25kg KB, swap hands mid way

Repeat x 4


Stretch

Collapse in a pool of sweat and questioning of sanity









All the above done in materhorn boots and combats/t-shirt

Next stop

0530 tomorrow where it start all over again!

[ZULU]

Been busy of late. Still training but tonight was more worthy of note than most.

A bit of a sweat worked up on this one!

1 full lap warm up (300m) 70%

50m jogging with thighs lifted high
50m running backwards
50m 80% effort run
50m long high skipping


1 full lap (300m) 80%

5 min deep stretching of legs (calfs, glutes, quads, groin etc)

2 full laps (600m) 80% and 90%

Fitness level test



40 seconds push up burpees (expected to do at least 30)
no rest, straight into
40seconds bridge
no rest straight into 2 x 50m sprints

Repeat X 6 (no rest inbetween)

2 min water break

1 full lap (300m) 80%

straight into
40 sec of 24kg KB swings (expected to do 25 reps min)
no rest, straight into
2 x 50m sprints
no rest, straight into
40 sec of 2 x 10kg DB cross country skiing
no rest, straight into
2x 50m sprints
no rest, straight into
10 x I surrenders with 2 x 10kg DBs
no rest, straight into
2x 50m sprints

Repeat x 3

2 min water break

1 full lap (300m) 80%

no rest, straight into

10 x walkouts into bridge
no rest, straight into
10 x I surrenders with 2 x 10kg DBs
no rest, straight into
20 alternate hand situps with partner

Repeat x 3 (increase situps by 5 each round)

1 full lap (300m) 80%

This is where it got fun

50m farmers run with 2 x 16kg KBs
Stop and do 8 x clean and thrusts with jump with 2 x 16kg KBs
Rack the KBs on shulders/chest and 50m sprint

Repeat x 3, 30 seconds rest between

2 x half laps (200m) with 20m hill sprints at end of each

stretch
and
Feel bloody good after achievement

[holdfast]

good job

[ZULU]

Thanks. The bridge after the push up burpees were tough. Found I was feeling it more just above the knee than the core. Saying that, I was a little stiff from RHK detail on sunday.

Hows your training going?

[ZULU]

Went swimming with a very good friend of mine on Friday. To say the man is a talented swimmer would be the understatement of the year. In his 60s and he kicked my ass in the water.

Working on freestyle stroke technique primarily but that didn't stop the training being bloody tough.

In the water for 75min of hard graft.


Letting off steam on the weekend was definitely needed after the past few weeks.

Skipped the run this morning and picked up on circuits tonight.

600m run warm up 70% effort

10min leg and core stretching

3 x 300m runs non stop 70% 80% and 90% effort

30 sec break

20 x 24kg KB swings
turn to side
20 x 24kg KB swings
turn to side
20 x 24kg KB swings
turn to side
20 x 24kg KB swings
straight into
20 x 24kg KB one arm swings
change arm
20 x 24kg KB one arm swings
straight into
2 x 50m farmers run changing arm midway
straight into
20 x 24kg KB round the waists
straight into
20 x 24kg KB figure of 8s between legs
straight into
20 x 24kg KB one arm swings changing arm at top of swing
straight into
40 x 24kg KB swings

2 min break.

20 x butterfly situps ( sit with soles of feet together, knees down, hands over head, rest as per situp)
straight into
20 x close form pushups (elbows kept in by sides)
straight into
20 x walking prisoner lunges (arms stretched up)

Repeat by 3

1 min break

2 x 10kg BDs - run on spot punching arms with DBs above your head - 40sec
straight into
40sec x 24kg KB swings

repeat x 2

Straight into 2 min of get ready's (as per starting block position - simply raise into get ready position and back down into starting position without letting the knee rest - absolute demons on your legs!!!!
straight into 2 x 50m jogs to loosen out

repeat 2 min get ready's and 2 x 50m jogs

partner up
into press up position - 20 times trying to push partner back by lifting one arm and pushing their shoulder (start off with right arm)
straight into
backs together and sink into seated lunge for 40 sec

repeat x 2

again with partner
they kneel down and curl up
you jump over them with feet together
as soon as you land they get up into pressup position
and you crawl under neath them.

Complete movements as quick as possible

Repeat x 10

1 min break

Last effort

10 x 50m 100% effort sprints with last 15m being small incline (3-4%)
jog back

Stretch and finish



Trainer has said my rate of improvement/fitness levels have come down a little - suggested over training. Maybe but I reckon its more to do with lots on at work and home.
Diet plays a huge part at this level I'm finding - slip into one meal of takeaway of just sugary foods and you'll pay for it severely.

[ZULU]

Haven't been posting in this for a while.

Been keeping up the training since last post. Training 6 days a week usually in around the 12 hours a week mark.

Have neglected the running for a while though in favor of circuits and swimming.

Started back about 2 weeks ago.

My target is 3 miles in 18minutes.

Latest time this morning was 3 miles in 20min 44 sec which is down from from last weeks run of 21min 47sec.

Last Friday I did the 3 miles in boots and combats. First 1.5miles was 10min 44sec.

Not feeling happy about this and the tide being in, I decided to give myself a little incentive to beat the time by jumping into the water, and running the return 1.5miles soaking wet.

Return was done in 12min 03sec.

All through the run, the boots were feeling unusual compared to what they normally feel to run in. At the end I discovered I forgot to put the insoles in them after drying them out last. I think there's a few seconds in that. Well thats my excuse anyway!

[ZULU]

Pretty frustrated after picking up an injury of late. Physio is saying its a stress fracture. Have to keep the pressure of the foot to allow it to heal.

That doesn't stop circuits though! According to my trainer anyway!

While the rest were doing sprints - I was handed a 24kg KB and told do turkish getups!

Oh and jumping jacks can be done on one leg also, along with lizard crawling, mountain climbers etc etc.

Nice to know she's looking out for me ahaha!

[ZULU]

Well, the stress fracture is healing Slooooowwwly.

On the ground for the weekend and it seemed to hold up. Helped that I was wearing boots, although I did have to strap it up on the sat evening. I think I pushed the weight I was carrying a bit much. 12 kg CEFO, 20kg Ruck and 8kg patrol.

Monday night was circuits. All 2 x 17 stations of them. In between were plenty of half laps and hill sprints. Foot felt fine so a good sign.

Tonight was a fitness assessment.

2 circuits of:

20 full situps
20 crunches
20 knee to chest
20 hip bridge

Repeat x 3

Then into 4 x 15 squat jumps and 4 x 10 squat jumps

5 x 15m lunge walks followed by sprint backwards

5 x 30m sprints and walk back

5 x 10m sided triangle of kick backs/knees up/normal jog

Once the two circuits of the above was done

As many close elbow push ups as you can knock out. Did 120.

Stretch and finish.

[ZULU]

Went out running last Sat. First time back really after stress fracture modified my training. Boots, combats and t-shirt.

First 1.5mile in 11min 07sec
Next 1.5mile in 11min 05 sec.

Disappointing to say the least but expected given theinjury

[SwiftandSure]

Would you be doing a lot of your phys in boots Zulu?

[ZULU]

Circuit training last night. Did not go as planned. Its amazing how a few late nights and poor eating can affect your performance. Felt like a big sack of shite by half way through.

3 half laps of pitch warm up.

Couple min of side steps down the width of the pitch and some stretching.

Straight into 3 rounds (with no break in between) of

20 Box jumps (1.5ft high - jump up and jump down)
20 wall balls (10kg med ball - throw up as high as you can against a wall and squat down while catching)
40 cycle twists (left/right = 1 rep)
40m lizard crawl
2 x 25m sprints

After completing the 3 sets, into 1 half lap of pitch with 20m hill sprint at end

40 sec rest

Onto next station. 3 rounds (with no break in between) of

25 x mountain climbers (left/right = 1 rep)
20 x T- Pushups (elbows close to sides for push up and at the top, rotate hand up in air to do a 2 sec bridge)
20 fast prisoner squats (hands on head)
2 x 25m sprints

After completing 3 sets, into 1 half lap of pitch with 20m hill sprint at end

40 sec rest

Onto next station. 3 rounds (with no break in between) of

30 Kettle bell swings (24kg KB)
20 burpees with push up (open elbow)
20 push ups (close elbow)
30 cycle twists
2 x 25m sprints

After completing 3 sets, into 1 half lap of pitch with 20m hill sprint at end

40 sec rest

Onto next station. 3 rounds (with no break in between) of

20 renegade rows (10kg dbs with left/right = 1 rep)
20 lunges (left/right = 1 rep)
20 walk over high plank (while in high plank position, walk your arms up onto box and down the other side. Repeat the other way)
30 cycle twists
2 x 25m sprints

After completing 3 sets, into 1 half lap of pitch with 20m hill sprint at end

40 sec rest

Finish off by doing 25m sprint, 5 burpees with push up, sprint 25m, 5 burpees with push up, lizard crawl 25m, 5 burpees with push up and 25m sprint to finish.

Stretch and finish.

I was broken 3/4 way through. Reps became sloppy and most was just a blur!