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    22-02-3020
    10K run - 01:05:52



    -----
    24-02-2020

    Jump Rope x2 minutes

    Foundation
    - Day 17 - level III

    Abs & core challenge
    - Day 21

    Pistol squats
    - 400/2020

    Pull-ups 3 sets x10

    ~ late start plus interruptions this morning...
    oh well, at least there was still something, I guess

    Comment


      25-02-2020
      - Back squat 5 sets x5 @70kg
      - Deadlift 5 sets x5 @90kg
      - Dumbbell split squats 3 sets x10 per leg @10kg
      - Dumbbell step-ups 3 sets x12 @15kg
      - Dumbbell Calf raises 3 sets x15 @15kg

      Abs & Core challenge
      - Day 22

      Comment


        26-02-2020
        10k Run - 01:15:16 ~ kept it nice and easy

        Jump Rope x2 minutes

        Heavy Bagwork
        - 5 rounds x1 minute - 20 second rest


        Foundation
        - Day 18 - level III
        - Day 19 - level III

        Abs & core challenge
        - Day 23


        ~ received confirmation for my spot at the Two Oceans Half Marathon, happening in April.
        So yeah, there is that!



        Comment


          Originally posted by Beat_Samurai View Post

          ~ received confirmation for my spot at the Two Oceans Half Marathon, happening in April.
          So yeah, there is that!


          Good luck! Given what I've seen here, you've got the endurance and speed to make a really good showing.

          Comment


            thanks BravoLimaPoppa3 !
            Guess all we can do is train as best we can.

            ​​​​​​​27-02-2020
            - Front squat 5 sets x5 @60kg
            - Bench Press 5 sets x2 @60kg
            - Pull-ups 3 sets x15
            - Parallel Dips 3 sets x16
            - Dumbbell alt curls 3 sets x15 @12.5kg
            - Dumbbell shoulder press 3 sets x15 @10kg

            Abs & core challenge
            - Day 24

            ~ that pump though





            ...Front squats are hard...

            Comment


              28-02-2020
              Jump Rope x5 minutes

              Tabata 1
              - Slam ball
              - Punches

              Tabata 2
              - Slam ball
              - Side kicks

              Foundation
              - Day 20 - level III

              Abs & Core challenge
              - Day 25

              ~ grind.

              Comment


                29-02-2020

                Jump Rope x2 minutes

                Foundation
                - Day 21 - level III


                Survey Corps - level III EC



                Abs & core challenge
                - Day 26

                Tabata 1
                - Burpees
                - Elbow strikes
                - burpees
                - punches

                Tabata 2
                - Burpees
                - Knee strikes
                - burpees
                - Side kicks

                ODIN Doggy 5K colour run
                Click image for larger version

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                ~ a charity colour run, with the shelter dogs of Oudtshoorn Dogs In Need(ODIN)

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                02-03-2020

                14km run - 01:33:03

                Foundation
                - Day 23 - level III

                Abs & core challenge
                - Day 27

                ~ tired...

                Comment


                  03-03-2020
                  - Back squat 5 sets x5 @75kg
                  - Deadlift 5 sets x5 @95kg
                  - Pistol squats (not-alternating) 3 sets x8 per leg
                  - Dumbbell Calf raises 3 sets x15 @ 15kg dumbells

                  Abs & core challenge
                  - Day 28

                  Pistol Squats
                  - 418/2020

                  ~ Barbell work took a little longer than anticipated( It's starting to get heavy for me)
                  , so had to cut dumbbell split squats.

                  Comment


                    04-03-2020
                    2 rounds:
                    - Freestyle jump Rope x 1 minute
                    - rest x20 seconds
                    - Freestyle Jump Rope x 90 seconds
                    - rest x20 seconds
                    - Freestyle jump rope x 2 minutes
                    - rest x20 seconds
                    - Sprints x 30 seconds
                    - rest x30 seconds



                    Heavy bagwork:
                    5 rounds @1 minute each,
                    20 seconds rest between rounds


                    Foundation
                    - Day 24 - level III

                    Abs & core challenge
                    - Day 29

                    ~ no running today, i think I might have tweaked my left knee a little yesterday.
                    it felt alright during jump rope though. I did however swop double unders, for just very fast run in place skips.
                    Hope the knee is all good by tomorrow, especially the weekend, since I've got a Half Marathon on Sunday.

                    Comment


                      05-03-2020
                      - Front squats 5 sets x5 @65kg
                      - Bench Press 5 sets x5 @65kg
                      - Pull-ups 3 sets x15
                      - Parallel Dips 3 sets x15
                      - Dumbbell alt curls 4 sets @12.5kg x 15, 10, 8, 5

                      Abs & core challenge
                      - Day 30

                      ~ pump sesh...
                      Front squats felt rather sucky...struggled to get a comfortable front rack and the left knee was not quite 100% yet.
                      Made sure that I always went below parallel, but couldn't quite go all the way ATG though.
                      Still, all in all a decent session.

                      Comment


                        06-03-2020

                        5K
                        run - 32:45

                        Jump Rope x2 minutes

                        Tabata 1
                        - Slam ball
                        - Punches
                        - Slam ball
                        - Elbow strikes

                        Tabata 2
                        - slam ball
                        - Side kicks
                        - slam ball
                        - Knee strikes

                        Core Strength
                        - Day 1 - level III

                        Foundation
                        - Day 24 - level III

                        Chin-ups 3 sets x10


                        ~ the left knee felt alot better today, so managed to get in a little run, as a warm-up for the long one, come Sunday,

                        ps: hit hard with some abdominal DOMS though.

                        Comment


                          08-03-2020
                          ReMax Knysna Heads Half marathon(21.1KM)
                          - 02:20:55
                          Click image for larger version

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                          route video

                          ~ first time doing a 21.1km race.
                          The "demons" crept in fairly soon during the first 5km, but managed to ignore them and pushed on.
                          Round about 13km in, the soles of my feet and my shins we starting to complain too, but we pushed on.
                          Even managed to pick up the pace that last kilometer. So it was actually just all in my head it seems. Either way, it went pretty good. The event was well organized,
                          the routes were clearly marked and they had numerous water points, which helped a lot, in not making the race feel so long.

                          ------

                          09-03-2020
                          Jump Rope x2 minutes

                          Foundation
                          - Day 25 - level III

                          Core Strength
                          - Day 2 - level III

                          Pull-ups 3 sets x10

                          ~ recovery

                          Comment


                            Congrats

                            Happy recovery....

                            Comment


                              thanks HellYeah !
                              Hoping to make it rather early to bed tonight, to help boost recovery.
                              Shins are still a little achy

                              Comment


                                10-03-2020
                                - Back Squat 5 sets x5 @70kg
                                - Deadlift 5 sets x5 @100kg
                                - Leg Extensions 4 sets x10@30kg
                                - Leg Curls 4 sets x10 @45kg
                                - Calf Raises 3 sets x20

                                Core Strength
                                - Day 3 - level III

                                ~ leg day...
                                finally cracked the egg on deadlifts though.
                                My knees weren't feeling too great, still manageable during the back squats, thus why I lowered the weight a little.
                                And I opted to rather not do pistols or splits squats today, and just did some stuff on the machines.
                                Reckon I ought to be able to go for a run again tomorrow. We shall see.

                                Comment

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