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URL: thefitnessextremist.wordpress.com

pulling and pushing

~200 pull ups
~260 push ups

Done throughout the day. Pull ups in sets of 10 and push ups in sets of 20

Long Run

1h50min run @ easy pace

Burpees, KB swings, Pull ups

3 rounds of:

30 burpees
30 KB swings (32kg)
12 pull ups

Time: 11:56

2 more weeks to 2015 burpee pull ups. Strained my left shoulder a little thus cant really do burpees for around a week and a half. Rather surprised that I can do pull ups tho. Have been increasing the number of pull ups done throughout the week. Didnt reflect it here but ill do around 300-400 every alternate day.

Run Intervals

50 minutes run:

5 rounds of:
~700m fast
~800m recovery jog

1 round of:
~400m fast
~400m jog

*Distance is estimated

Pull ups, KB Swings

15 minutes AMRAP:

5 pull ups
10 KB swings @ 32kg

15 rounds completed

Pull ups & push ups

EMOM 40 minutes:

5 pull ups
10 push ups

Stairs workout

10 rounds of:

14 stories stairs sprint

Target time : 1:30
Slowest time: 1:31
Average: 1:26

400 pull ups spread throughout the day

Rest day

Feeling sick

Elliptical intervals

10 rounds of:

1 minute on
30 seconds off

@ level 13 resistance

KB swings, Pistols

2 rounds of:

100 Alternating pistol squats
100 KB swings @ 24kg

Time: 20:11

Dragonflags, push ups

10 rounds of:

10 DF
20 push ups

Running Intervals

45 minutes of:

200m striding
200m jog recovery

Managed 15x 200m strides

Spinning

5 minutes warm up on stationary bike then,

10 rounds of:
1 minute on
30 s off

*100rpm @ level 10 resistance for hard efforts

Pull ups, KB swings, squats

5-4-3-2-1-2-3-4-5-4-3-2-1-2-3-4-5 pull ups (10s rest btwn)

3 minutes rest then,

1-2-3-4-5-6-5-4-3-2-1-2-3-4-5-4-3-2-1-2-3-4-5-4-3-2-1 pull ups (15 s rest btwn)

3 minutes rest then,

10-10-10-8-7 pull ups (1 minute rest btwn)


Then,

For time:

50-30-20
KB swing @ 32kg
Air Squats

Time: 4:33

Staircase sprints

10 rounds of:

14 stories stairs climb

Slowest time is 1:27