JK vs BigRed

[JK]

Had to go drop the car in for a service this morning so did that at 7am and ran home.

5.7km and managed to keep pace at 5min/km. Well thought I did. On reflection it ranged from 4min35/km to 5min20/km but average out at 4.59 so about right in the end. Prob due to traffic lights, wind direction and shite.

Anyway, dont really like running too much

Edit - keep forgetting that there's been daily walks too - usually about 5-6km with the wife later in the day.

[JK]

Couple of rides yesterday too in the end - 7km or so each to pick up the car, but wasnt actually fixed so had to ride back.

Friday

Fat Amy
1000m run

Fat Amy
50 Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges
10 Burpees
20 Kettlebell Swings (24kg)
10 Burpees
10 metre Bear Crawl
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Lunges
10 Burpees
40 Sit-Ups
10 Burpees
50 Squats

1000m run

Triple to finish - 10/9/8/7/6/5/4/3/2/1 reps of

• Push ups (alternating variations)
• DB curs (also alternating variations)
• V-ups

[JK]

Weekend - couple of walks and a couple of rides. Nothing too strenuous but good to make the most of the decent weather

Monday
1000m run
100 mountain climbers, 50 squats

21/15/9 of
EZ bar thrusters
EZ bar rows
sit ups

1000m run

21/15/9 of
EZ bar curls
Pushups
V-ups

100 mountain climbers
1000m run

[JK]

Was going to go for a proper run out round the streets but its rubbish day and that seems risky as fark in these covid times. Kept it to laps of my street (middle of the road) instead

Run 1000m
50 x KB (24kg) squats
40x KB deadlifts
Run 500m
40 x KB squats
40 x KB deadlifts
Run 500m
30 x KB squats
30 x KB deadlifts
Run 500m
20 x KB squats
20 x KB deadlifts
Run 500m
10 x KB squats
10 x KB deadlifts
Run 1000m

About 40mins all up.

[JK]

2nd covid jab late yesterday (just after 10km ride to pick up car from workshop) and was feeling flat this am so just went for a half jog / walk and a bit of fresh air. 6km and 40mins around the streets/down to the park. Better than nothing.

[JK]

Pretty ho hum finish to the week but got some moutain biking in on friday and a walk with wife saturday.
More mountain biking sunday (will post in other thread) and then back in to the workouts today with a ripper

Buy in - 1000m run

WOD - manmakers ladder

Manmakers (10kg dumbells / side) x 10
Squats x 10
Mountain climbers x 10 (per side)
Manmakers x 9
Run - 500m
Manmakers x 8
Squats x 10
Mountain climbers x 10
Manmakers x 7
Run - 500m
Manmakers x 6
Squats x 10
Mountain climbers x 10
Manmakers x 5
Run - 500m
Manmakers x 4
Squats x 10
Mountain climbers x 10
Manmakers x 3
Run - 500m
Manmakers x 2
Squats x 10
Mountain climbers x 10
Manmakers x 1
Run - 1000m

[JK]

Short ride late yesterday too. Just needed some fresh air. 8km.

This mornings workout was all about kettlebells, pressups and situps.

Buy in - 50 sit-ups, 30 glutes raises, 20 sit-ups

WOD - KB(24kg) movement in to press-ups 21/15/12 reps

• KB cleans (alternating sides) / press-ups
• 25 sit-ups
• KB swings / press-ups
• 25 sit-ups
• KB swings / press-ups
• 25 sit-ups
• KB Squats / press-ups
• 25 sit-ups
• KB upright row / press-ups
• 25 sit-ups
• KB deadlifts / press-ups
• 25 sit-ups

[JK]

5.5km jog this morning. Was gonna go as was wet out but gotta be better for it.

Tried to keep pace at steady 5min/km but struggled and range was 4.40 to 4.58. Not sure why it varies so much when i'm just trudging along, maybe its due to me trying not to go at a more natural running speed. Or may hill effect... Anyway, running sucks

[MN5]

@jk said in JK vs BigRed:

5.5km jog this morning. Was gonna go as was wet out but gotta be better for it.

Tried to keep pace at steady 5min/km but struggled and range was 4.40 to 4.58. Not sure why it varies so much when i'm just trudging along, maybe its due to me trying not to go at a more natural running speed. Or may hill effect... Anyway, running sucks

Amen brother, Amen.

[Paekakboyz]

Preach it brothers!

[JK]

Short workout this morning as had an early meeting

Run 1000m

21/15/9 of

• EZ bar (30kg) thrusters
• EZ bar (30kg) row
  then a 500m run between rounds

3 rounds

Some abs work to finish

[JK]

Wasnt really feeling it this morning so muddled through Fat Amy. Swapped the bear crawl for an extra 500m run

1000m run

50 Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges
10 Burpees
20 Kettlebell Swings (24kg)
10 Burpees
500m run
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Lunges
10 Burpees
40 Sit-Ups
10 Burpees
50 Squats

1000m run

[JK]

Weekend update

Saturday - trail ride 11km / 90m elevation. Flat but rooty so a pretty technical ride. Ok as a workout - 1hr10
Sunday - trail ride but on the good steep stuff. 8km of trail but 270m of ups (and downs). 1hr 4

Monday workout was just upper body weights as legs feeling a bit shot. 45mins.

[Paekakboyz]

@jk said in JK vs BigRed:

Flat but rooty so a pretty technical ride.

Gold bro, as long as there was sufficient curve on the backend of the course its all good

[JK]

Did a short ride yesterday arvo so free the legs up a bit and then a 7km run this morning as a reasonable clip. Felt alright. Beaut day out

[JK]

Weds...

1000m run

21/15/9 of Squats, Pushups, Situps

1000m run

10/9/8/7/6/5/4/3/2/1 reps of EZ bar thrusters (35kg), KB swings (24kg) and KB deadlifts (24kg) - this was a fair bit harder than it sounds. Quite nasty through the higher rep sets

1000m run

[NTA]

@jk said in JK vs BigRed:

21/15/9 of Squats, Pushups, Situps

What is the structure of these sets? 21 of each then a break?

[JK]

@nta said in JK vs BigRed:

@jk said in JK vs BigRed:

21/15/9 of Squats, Pushups, Situps

What is the structure of these sets? 21 of each then a break?

No break - 21 reps of each, then 15 of each, then 9 of each. The break is the run at the end

[NTA]

[MN5]

@paekakboyz said in JK vs BigRed:

@jk said in JK vs BigRed:

Flat but rooty so a pretty technical ride.

Gold bro, as long as there was sufficient curve on the backend of the course its all good

“Flat but rooty” sounds exactly like a Tinder hook up I had back in 2019.