SPRING TRAINING
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[b]Thursday:[/b] 2-3pm<br />
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TIN: Hang Cleans 5x5-3, Stand BB Press 5x6, Front Squat 4x10, BB Row 2x12, Chins 2x5, Rear Delt 3x12, Fly 3x12, Hang Crunch 3x15.<br />
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[b]Friday: [/b] <br />
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60 min run/waddle with RB Jnr. Including shuttles, intervals, dips and chins. -
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[quote name='Red Beard']Wednesday PM<br />
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Cardio. 40 minute Run (90% Run/ 10% Walk). Bit of a breakthrough session although it did take 20 minutes of soreness before my back finally loosened up![/quote]<br />
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Followed by 30 minutes of Rowing, Bike and Xtrainer at Gym.<br />
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First 70 minute cardio session for many moons. Hope I can get out of bed tomorrow. -
Wed 31/12/09<br />
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[B]THE BEAST[/B]<br />
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[B]Location:[/B] Back Lawn<br />
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[B]Training Type:[/B] Strongman<br />
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[B]Warm Up:[/B] 40 minutes Lawn mowing<br />
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[B]Superset 1: [/B] 5x3 reps Chins with 5x3 reps Beer Keg Clean & Press<br />
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[B]Superset 2:[/B] Keg Carry 20 metres, Strainer Post Walk Lunges 20m, Tractor Tyre Famers walk 20m, Large Tractor Tyre Flips 20m. REPEAT 3 Times.<br />
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[B]Warm Down:[/B] 40 minutes Lawn mowing.<br />
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[B]Duration: [/B] 110 minutes.<br />
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[B]Result: [/B] Shattered.<br />
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Awesome! Beats any gym workout Ive done this year hands down. -
31/12/09<br />
<br />
Run on Wetlands trail and road: 30 minutes. Best run Ive has for a few months. Great intensity and form for an endormorph. Surprisingly today my body felt loose as a goose. Maybe its partly reaping the benefits of caveman training as opposed to gym workouts. Maybe a comeback is on the cards after all. -
3/1/10<br />
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[B]'The Mark Lundy Three Hundy'. It was moider![/B]<br />
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Time: 320am<br />
Location: RB Backyard<br />
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Content: 300 Reps<br />
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50 Strainer Post Squats<br />
50 V ups<br />
50 Keg Rows<br />
50 Box Jumps<br />
50 Press Up/Burpee/Chins<br />
25 Tyre Bicep Curls<br />
25 Bench Dips <br />
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End: 250pm<br />
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Duration 30 minutes:<br />
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Fatigue factor: Sweating like a rapsit, feel sick.<br />
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Plus @ 310pm 10 x 20m hill sprints. -
4/1/10<br />
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Cardio/Strongman Combo.<br />
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Run/Walk Intervals for 30 minutes with RB jnr.<br />
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Then: "Ben Nevis"<br />
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3 Minute Strongman Circuit: 5x Chins, 5 X Keg Clean & Press, Tractor Tyre Farmers Walk 40m, 5 X Strainer Squat Jumps, 5 X Big Tyre Flips.<br />
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Rest 3 mins. Repeat 5 times. 1:1 Work/Rest Ratio<br />
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Total Training Time 60 minutes.<br />
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Geez what a day, we went to the big smoke and even chose sushi and subway as my cuisine choices! -
5/1/10<br />
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[B]Gym[/B]<br />
<br />
6-7pm<br />
<br />
5 mins Cardio Warm Up.<br />
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Tin: Front Squat 4x6, Bench 4x6, Seated Row 4x6.<br />
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Cardio: 15 mins. 3 X Blocks: Row 1 km /Bike 2.5km/ Treadmill Intervals.<br />
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60 mins. -
6/1/10<br />
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[B]Road Run: 5k 35 mins[/B]<br />
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Stoked! Just ran 5k without stopping in 35 mins! I actually felt like I had more left in the tank. Drove straight up to the gym to jump on the rower but forgot it shuts earlythroughout January.<br />
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While that isnt an impressive time by any standards it is for me at 5'7 and 108 kegs with three knee reconstructions. The last time I was able to run on the road continuously for that distance was when I propped for the championship winning West side of 2001. Maybe just maybe I havent left my run at NPC glory too late after all! I do want to have a crack at Round the Bays (8.4km) on March 14. My goal is to complete it in under 60 mins. If I can complete RTB there is no reason why I cant play club rugby again until some other part of my body falls to bits.