Legs + Random

Superset
Pull Throughs (with hold at top) - 50x12, 60x12, 12
KB Swing - 3x15....50

For time
Run 0.50 Miles on ecomill
Bike 2 Miles at resistance 10
Time - 14:14

DB Shoulder Walks - there and back across with 60s

Leg Elevated situp - 3x10

Conditioning

Same course as last time, this time less head wind (but not by much), final time was 28:40 so please with increased time.

Conditioning

Road Bike - almost 10km in 30:59

Did my first bike ride of the season.  It was a blast, I am sore as hell typing this a few days after, but it was fun.  Half the trip had this massive head wind that was not fun, slowed down my time by a lot, but nice to get back outside.

Conditioning

Just a simple conditioning.

Stair Master - 5 minute warmup

Ecomill Run for 1 mile - 13 minutes

Bike 2 miles in 7 minutes

Kept it intense, good sweaty workout.

Conditioning

Decided to mostly mimic my conditioning workout from last week, but shortened the rests a bit.

5 minutes running on ecomill

3 Rounds
15 Rope Slams
8 Box Jumps - 37 inches
25 metres on Marpo - level 5

3 Rounds
10 Burpees
20 KB Swings - 50
20 Double Unders

1.5 miles on bike in roughy 5 minutes

Good workout, rope slams are freaking hard.  I only tripped up once on the double unders so I guess they didn't leave my skill set too much.

Trail Biking

We've had so many rainy days lately that I felt like I had to take advantage of the nice one, cold but still nice.  I went over to a local trail with my bike and went for a nice vigorous ride, similar to my trail run a few months back (same trail) this was a lot of a fun and different.  It was muddy so at times it felt like I was biking in sand, but other times I was able to gather up a lot of speed and I really flew down, probably a bad idea as I could have easily hit a log or rock and crashed.  At times the trail was very narrow, only room for my bike and I but I was able to take the corners well.  I passed many friendly dogs and dog owners and despite whacking my knee a couple times I glady did not crash.....till next time haha.  Good fun to take advantage of a sunny brisk day, which is perfect for trail/mountain biking in my opinion.

Conditioning

Decided to try a good old fashioned conditioning routine today, see how my elbow feels and try some new stuff.

5 Rounds for time
4 KB Squat Cleans - 20 kg
6 Burpees
8 Over the Box Jumps (4 per side) - 30 inches
10 Ball Slams - 20 lb med ball
Time - 15:12

Treadmill sprints - I didn't keep track of how many I did or for how long, just tried to max out each time, damn these were hard, ended with incline 7.5 at 11 mph for about 30seconds.

Bike 1.5, resistance 10 - 5:32

I was a puddle of sweat after this.  The first part was tough, and I was happy that my elbow didn't feel a thing, my time feels a tad slow but this is my first real conditioning thing in a bit.  The death by deadlifts left my back sore but the squat cleans with the kettlebells were the only exercise where I kind of felt that.  The spirnts, as mentioned were hard, I probably had the gyms attention nearly maxing out the treadmill with an incline, ya it sucked the wind out of me.  The treadmill (which I almost never use) had heart rate monitors so I decided to check it what it got to, 190 by the end of the sprint, that's closing in on heart attack territory.  The bike ride was a last minute thing to kill some time, got my lungs and legs, felt great.