#workoutoftheday

mobility 20'

x4:
Negative pull-up x5
Split squat jump x10/side
Reverse Nordics x10
Push-up x5
4-way lunge @ 10 kg x4/side
Sit-through x8/side

I lost a lot of strength on my upper body .
and felt very hard, I had to take extra breaks and I didn't have good form.
I might need to scale them down next time.

#WorkoutOfTheDay

#Foundations class, focus #pullups

Warm-Up:

3 rounds
* 15 Banded Face Pulls
* 15 Banded Lat Pull Downs
* 15 Banded Tricep Extensions
* 1' rest

3 rounds
* 10 Dumbbell Flies (@ 7 / 8 / 9kg)
* 10 Skull Crushers (@ 12.5 / 15 / 17.5 kg)
* 10 Two-arm Dumbbell Rows (7.5 / 8 / 10kg)
* 1' Rest

3 rounds
* 5 Ring Rows (3 sec down)
* 5 / 5 Single Arm Dumbbell Rows (@ 20kg)
* 3 Negative Pull-Ups
*1' Rest

The actual #workout:
#EMOM 20'
* 6-10 Challenging Ring Rows
* 5 Negative Pull-Ups
* 6 / 6 Single Arm Dumbbell Rows (20 / 22.5 / 22.5 / 22.5kg)
* 30" chin over bar hold
* 50" Ski Erg

My poor arms :p

#workoutoftheday #running

Half marathon training
Week 14, run 3/3

This morning I couldn't get to 2 hours of running.
My breathing is still not at full capacity and the last 30 min I started getting migraine.
Every step was like a hammer beating on the back of my head. I tried to slow down and could keep it for a while but at 13' left I couldn't bear it anymore.

I guess it's still better then laying on the couch.
Let's hope next week I can complete all of my workouts

Today's #Workout

Warm up 1:
- 1 km walk
- 10 mins erg bike

Warm up 2: 3 rounds
- 1 min foam rolling thoracic spine
- 20 banded pull aparts
- 10 overhead deadbugs (5 kg - shoulders being tired from last few days)

Triceps, core & pull: 3 rounds
- 10 skull crushers (7,5 kg)
- 6 bent over single arm kettle bell rows e/s (16 kg)
- 40 sec Chinese face up plank

Cool down:
- 1 km walk

Sore from the 4 workouts this week + my left calf is still annoying from the cramp I got on Wednesday doing those hamstring curls at the rings. Still managed to get some decent workout today. Felt better than yesterday's.

#WorkoutOfTheDay

#Core session

4x
* 30" Hollow Hold
* 30" Dumbbell Pinch Grip Hold (6, 7, 8 and 8kg DB's)
* 30" Sit-Ups
* 30" Knee Raises
* 30" Rest

5x5'
* 100m Farmer Carry (with 2x20kg)
* 15 Weighted Sit-Ups (14lbs medball)
* 15 Knees-To-Elbows
* Collect 30" Tuck Hold

My grip is shot after this #workout...

First real #bike #ride this year and yes the mountain there bested me
#biking #Cycling #cyclinglife #fahrrad #fahrradliebe #triathlon #triathlontraining #sports #exercise #fitness #fitodon

#WorkoutOfTheDay

First some gymnastics:

6' #EMOM
* 6-8 Chin Ups
* 5-7 Strict Pull-Ups

That actually went quite well. I'm surprised :p Last round wasn't that fantastic though.

#Workout: "Numbuh Four"
* 10 Squat Snatches (47.5/70)
* 10 8m Shuttle Runs
* 30 GHD Sit-Ups
* 10 Squat Snatches
* 30 GHD Sit-Ups
* 10 8m Shuttle Runs
* 10 Squat Snatches

Since I'm still very careful, I took the training bar (7.5kg) and did everything really focusing on technique.

So I scaled it to
* 10 Squat Snatches @ 7.5kg
* 15 kcal Bike Erg
* 30 V-Ups
* 10 Squat Snatches
* 30 V-Ups
* 15 kcal Bike Erg
*10 Squat Snatches

Finished in 10'06"

I'm happy with the progress on my shoulder!

Today's #Workout

Warm up 1:
- 15 min erg bike (chill pace)
- 10 min foam rolling

Warm up 2:
- Burgener warm up for snatches
- 3 high hang snatch
- 3 hang snatch
- 3 snatch

Skill: 6 min EMOM
- odd mins: chin ups (jumping for me)
- even mins: pull ups (ring rows for me)

Workout prep: 3 rounds
- 3 squat snatch
- 2 shuttle run
- 4 sit ups

Workout: for time, time cap 16 mins
- 10 squat snatches (18 kg)
- 10 shuttle runs (8m there & back)
- 30 med ball sit ups
- 10 squat snatches
- 30 med ball sit ups
- 10 shuttle runs
- 10 squat snatches
- Done in 13:08

Today's workout everything fell off and wrong, and tired of minuscule progress on any pull up/chin up variation

#workoutoftheday #running

Half marathon training
Week 14, run 2/3

The easy run today didn't start easy because I still felt yesterday's drinks in my system.
I went out with a friend. #Karaoke and dinner at a #Korean restaurant.
And my nose is still runny

It was my first time tasting #soju. I was expecting something strong like grappa, but it isn't. It doesn't taste too coarse either. Still, alcohol-wise I prefer limoncello, even if it's stronger.

Today's #Workout

Mobility: banded 7s

Warm up: 8 mi AMRAP
- 30" single unders
- 10 single arm dumbbell upright row e/s (7 kg)
- 5 bench press (empty bar, 15 kg)
- 10 deadbugs

Strength:
- Max reps bench press at 50-60% of 1RM -> 24 reps 22 kg
- 1 min rest
- Max reps bench press at 50% of previous weight (or empty bar) -> 25 reps 15 kg

Workout: 5 rounds
- 1 min max single unders (90 - 95 - 90 - 95 - 95)
- 1 min max elevated push ups (16 - 14 - 12 - 12 - 11)
- 1 min rest

Day wasn't long enough as it was (4h in the car + normal work day), so adding some gym to clear the mind,

#WorkoutOfTheDay

First went to do some PT exercises, then the #wod

First part was bench press, max reps at 50@ of 1RM. That was 30 @ 31kg. Then max reps at 50% of that weight, but my partner was lazy and didn't want to switch the bar, so we used 20kg. Topped at 31 reps, because arms tired.

Then the actual #workout, "Knightbrace":
5 rounds of
* 1' max double unders
* 1' max push-ups
* 1' rest.

Switched double to single unders, and push-ups on a bar. Finished 110+25, 130+20, 150+18, 143+21 and 140+18.

Today's #Workout

Warm up: 2 rounds
- 1 min arm only row
- 1 min leg only row
- 1 min row

Workout: 20 x (20" work + 10" rest): row
managed an average of 81m per set, with an average split of 2:03.4

Leg pump: 3 rounds
- 10 Romanian deadlifts (40 kg)
- 10 ring hamstring curls
- 15 calf raises
- 2 min rest

Since I don't know if I will make it tomorrow, going today, also needed something I did not have to think, just do

Today's #Workout

Mobility: 2 rounds
- 10 alternating Cossack Squats
- 10 banded Shoulder Press

Warm up: 8 min AMRAP
- 30" machine
- 3 Muscle Cleans (empty barbell, 15 kg)
- 3 Hang Power Cleans (empty barbell, 15 kg)
- 3 Front Squats (empty barbell, 15 kg)
- 3 Push Press (empty barbell, 15 kg)
- 5 Roll & Reach
- 10 alternating Bird-Dog

Strength
- 10 min EMOM:
- 1 Barbell Complex: 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 70-75% of 1RM Clean
- It's been a while since I have tested, so I did: 25 - 26 - 27 - 28 - 28 - 29 - 29 - 30 - 30 - 31 kg
- Into 3 min EMOM:
- 3 Clean Deadlifts @ 80-90% of 1 RM clean
- Did it at 35 kg

Workout prep: 1 round
- 5 cal bike (row)
- 2 DB deadlifts (9 kg)
- 2 DB Power Cleans (9 kg)
- 2 DB Shoulder to Overhead (9 kg)

Workout: Numbuh Two #NumbuhTwo (timecap: 17 mins), did the intermediate reps with a slightly lower weight (9 kg instead of 10 kg) & row (more cals) instead of air bike, which ended being: 21 - 18 - 15 - 12 - 9 - 5 for cals / 18 - 15 - 12 - 9 - 6 - 3 for the movements
- Cals row
- Dumbbell Deadlifts
- Dumbbell Hang Power Cleans
- Dumbbell Shoulder to overhead

Finished within time cap at 16:45, kinda dead, but needed the just push through brain can't think workout today

Did a little #run this morning. Competition season is starting in earnest now #RunningCommunity #triathlon #triathlontraining #exercise #sports #fitness #fitodon #swimbikerun

#workoutoftheday #running

Half marathon training
Week 14, run 1/3
10' slow pace
3x10' at target pace of 6'16/km
10' slow pace

Despite my still stuffy nose and hard breathing, surprisingly I pulled this #tempo run off.
Intervals were done at 6'10, 6'13 and 6'20/km

#workoutoftheday

Back to strength training after a 2 week break due to viruses & illness. So I took it easy and I didn't do any conditioning.

25' mobility

x3:
Lat pulldown @ 45 kg x6
Leg press @ 45 kg x6
Chest press @ 22,5 kg x6
Cable machine squat @ 30 kg x6
Hanging leg raise x6

Bilan de séance hier soir, comme une envie d'abandonner au 5eme km après une grosse journée de taf mais :
13,5 km en 101 min
Dénivelé positif total (D+) : ≈ 300 m
1027 calories brûlées
Allure moyenne : 7'30/km
un peu de relief pour travailler les côtes, prochaine fois on vise +400 ? Qu'est ce c'est long sur tapis
Aujourd'hui, repos
#running #runnersofmastodon #run #sport #motivation #urbantrail #trail #workout #fitness #fitodon AC/DC highway to hell pour la fin #music

#workoutoftheday #running

Half marathon training
Week 13, run 1/3

Today the tech failed me. The Cooper's test was on the menu: 10' running warm-up, then 12' at fast pace and 10' cool-down

Unfortunately the app stopped tracking after 6' at a fast pace interval. I noticed it only at 10' because I didn't receive any remaining time notification . That's when I stopped and fell short of 2' for the test. Then I finished with 12' of easy run.

No stats for today !

#workoutoftheday #running

Half marathon training
Week 12, run 3/3

Another PB in distance: 18 km
Lovely weather, a bit too cold at the beginning but under the sunshine everything feels good

Today I experimented with real food as fuel.
- 200g of roasted potatoes 34g of carbs, 0,20 €
- 50g of dried apricots (rehydrated the night before) 31g of carbs, 0,25 €
- half a tab of electrolytes in 250ml of water 0 carbs, 0,25 €

Expensive gels are not mandatory

Today's #Workout

Warm up: 3 rounds
- 20 deadbugs
- 30" squat with rotations
- 3 ATG squats with 3" pause at bottom e/s

Core: 3 rounds
- 16 Russian twists (12 kg)
- 10 prone Ys (2 kg)

Modified pull ups: 10 rounds
- 4 toe assisted pull ups
- 45" rest
(also known as a 10 min EMOM)

Just something quick and easy to move a bit, not much more