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Programming de jour

Saturday 30th December VO2 Max This workout will increase your VO2 max and reduce your chances dying. Warm up/ Tissue prep/ Core 3 mins of gentle cardio pulse raiser, use the same modality you are going to use in the workout. Core: McGill Sit up 5-30 seconds x 4 hand/ leg combinations  Side plank max […]

Programming de jour

Friday 29th December, 2023 Core: 3 sets of: 10-30s McGill Sit up holds Max Side Plank e/s Main Effort: All at Zone 2 pace: 1 round is 1000m bike/ 500m run/ cardio equivalent, 10 chin ups, 500 bike/ 250m run, 10KBS, 100m waiter's carry each side, 10 shoulder to overhead each side Scaling: S: 1 round […]

Programming de jour

December 28th, 2023 We'll start the next 4 week strength/ hypertrophy cycle in Jan. In the meantime, practice the movements. Tissue activation/ injury prevention:  3 sets of:  10-30s McGill Sit up holds Max Side Plank e/s 5 x Abwheel rollout or walk outs  50m waiter's carry  Main Effort: All lifts are at RPE 7ish meaning […]

Programming de jour

Wednesday 27th December, 2023 Stretch: Hold each position for 30s to 60s : Start with your hands and feet on the floor. Raise your butt into the air for downward-dog. Alternate between focus on stretching your shoulders and your hamstrings. Down-dog into pigeon, keep your hips parallel to the floor, drop your chest to the […]

Programming de jour

26th December, 2023 At zone 2 pace 50-40-30-20-10 Calories row (or aerobic machine) 25, 20, 15, 10, 5 Air squat Do 50 cal, 25 squats, 40 cal, 20 squats etc. Scaling options: Duration: S: start at 20 cal, 10 squats, work down. M: start at 30 calls 15 squats and work down, L Start with […]

Programming de jour

Tuesday 25th December Happy Christmas, you crazy bastards Hypertrophy week 1 day 1 Tissue activation/ injury prevention:  3 sets of:  10-30s McGill Sit up holds Max Side Plank e/s 5 x Abwheel rollout or walk outs (get into a downward dog position and walk your hands  away from your feet as far as possible, then back […]

Programming de jour

Sunday 24th December Loaded Zone 2 Take a pair of heavy things (DB, KB, Farmer’s walk handles, bags full of whatever etc: 1 round is 5 mins Max distance farmer's walk, 10 minutes Zone 2 cardio. Ideally the cardio will be rucksack walk/ jog. S: 1 round M: 2 rounds L: 4 rounds XL 6 […]

Programming de jour

Saturday 23rd December VO2 Max Pain Cave  This workout will increase your VO2 max and reduce your chances dying. Ironically It will do this at the same time as you both feel like dying and wish for someone to put you out of your misery! 🙂 Core work: Do one round if you're in a […]

Programming de jour

Saturday  23rd December 1 round is max distance farmer’s walk in 5 minutes, 10 mins of Zone 2 rucksack carry S: 1 round M: 2 rounds L: 4 rounds XL 6 rounds Farmer’s Scaling: S: 1/4 body weight  in each hand M: 1/3 body weight  in each hand L: 1/2 body weight  in each hand Rucksack scaling: S: 10Kg […]

Programming de jour

Friday 22nd December VO2 Max Pain Cave  This workout will increase your VO2 max and reduce your chances dying. Ironically as you both feel like dying and wish for someone to put you out of your misery! 🙂 Warm up/ Tissue prep/ Stability  Do one round if you're in a hurry, up to 3 if […]

Programming de jour

Thursday 21st December At a moderate or zone 2 pace, 1 round is 400 cardio, 20 push ups, 400 cardio, 20 e/s RFESS, 400 cardio, 20 ring rows, 400 cardio, 20 side plank hip drops (e/s). S: 1-2 rounds M: 3 rounds   L 6 rounds XL 8+ rounds Cardio, Run, ruck or row. If you […]

Programming de jour

Wednesday 20th December Find a 10-30 min yoga flow on YT. Main Effort: Swim day: Build up to an hour.  If you need recovery, go gently (Zone 1) if you need challenge, go Zone 2.  If you want to mix it up swim a Farrtlek session, 50m fast, 200m recovery x 8 or as many reps […]

Programming de jour

Tuesday, 19th December Core: 3 rounds of max duration side plank each side McGill Sit ups Bird dogs Main Effort: Max distance in 14 mins: Run, Ruck or Row for max distance in 14 minutes. Go as hard as you can, leave nothing in tank at the end. Warm up 3-5 minutes doing  the modality you’re […]

Programming de jour

Sunday, December 17th Morning mobility: find and join in with a 5 minute yoga flow on YouTube. Main  Effort: Go for a walk in nature for 1-3 hours. If you want to make it harder, add a heavy rucksack & boots. Take a friend and a dog, afterwards, enjoy a pint and lunch. If you have […]

Programming de jour

Saturday 16th December, VO2 Max Pain Cave This workout will increase your VO2 max and reduce your chances dying. Ironically as you both feel like dying and wish for someone to put you out of your misery! 🙂 Warm up/ Tissue prep/ Stability Do one round if you're in a hurry, up to 3 if […]

Programming de jour

Friday 15th December Core: 3 sets of: 10-30s McGill Sit up holds Max Side Plank e/s 5 x Bird Dog, e/s Main Effort: All done at Zone 2 or a pace you could maintain for an hour: One round is 25-calorie row 25 Hanging knee raises / toes to bar 25 Light Goblet Squats 25 […]

Programming de jour

Thursday 14th December Strength 2, week 3:  3 x 3 @ RPE 8-9 or 80%-90% Do the last set as a max volume set, then work out your number of reps x the weight in a 1 RM calculator to establish a new theoretical max.   Deadlift  Bench Press Bent over Row  NB, the reps […]

Programming de jour

Wednesday 13th December, Swim day: Build up to an hour or more if you can manage it. If you need recovery, go gently (Zone 1) If you need challenge, go Zone 2.  If you want to mix it up swim a Farrtlek session, 50m fast, 200m recovery x as many sets as you can fit in […]

Programming de jour

Tuesday 12th December, Zone 3ish for 20 minutes Run, row or ruck for 20 mins for max distance. Warm up. Stretch. Then when you're ready, put some music on that'll pump you up and go as hard as you can for 20 minutes. If you have  a HRM, hang out somewhere  around the top of Zone 3, […]

Programming de jour

Back in after a brief time away,  apologies for the break in programming Strength Day 1, week 3 Tissue activation/ injury prevention:  Suitcase walk 3 x 50-150m 3 sets of: 10-30s McGill Sit up holds Max Side Plank e/s 5 x Bird Dog, e/s  Main Effort: 1st set, 3 @ RPE 7 2nd set, 3 @ RPE […]

Programming de jour

Tuesday 5th December, 2023 Threshold – Zone 3 workout Run, Ruck or Row Max distance in 14 minutes. Go as hard as you can for 14 minutes. Measure your distance so you can compare with next time The majority of your aerobic development training should be zone 2 with additional weekly zone 5 sprint sessions. […]

Programming de jour

Monday, 4th December, 2023 Strength Week 2, day 1 Tissue activation/ injury prevention: Suitcase walk 3 x 50-150m 3 sets of: 10-30s McGill Sit up holds Max Side Plank e/s 5 x Bird Dog, e/s 3 x 3 @ RPE 8 Back squat   Barbell Shoulder press/ Seated incline shoulder press or landmine press Pull up/ […]

Programming de jour

Sunday, 3rd December, 2023 Aerobic capacity workout with plyometric lateral jumps Working at Zone 2-3 pace 1 round is 10 walking lunges e/s, 10 total lateral (sideways) hurdle jumps over a 6" object, try to make the time on the ground as small as possible, bounce if you can. 10m knees off crawl forward and […]

Programming de jour

Saturday, 2nd December, 2023 VO2 Max, Sprinty, Pain Cave Warm up/ Tissue prep/ Stability Do one round if you're in a hurry, up to 3 if you've got the time, don't compromise the main effort to get more stability done   3 mins of gentle cardio, use the same modality  you are going to use in the […]

Programming de jour

Friday, 1st December, 2023 Mixed Modality Workout for heart health, VO2 Max and muscular endurance:   Working at Zone 2-3 pace or a pace you could maintain for an hour or more 1 round is 25 Calories row, 15 Air squats, 5 pull ups, 50m e/s suitcase walk Scaling options: Duration: S:  2-3 rounds M: 6 rounds […]

Test 62

zapier integration test 36

Programming

Hypertrophy week 4 day 1 Tissue activation/ injury prevention: 3 sets of: 10-30s McGill Sit up holds Max Side Plank e/s 5 x Abwheel rollout or walkout on your hands 50m waiter's carry All lifts are at RPE 7ish, leave 3 reps in the tank Primary: Front Squat 3 x 8-12 Assistance: Paused squat 3 […]

Programming

Bronson: 12 minutes of Z2 Cardio, run, row, bike, ruck or whatever 3 minutes of heavy loaded carry, Farmer's walk for preference Difficulty S: 1/4 bodyweight carry each side or lighter if needed M: 1/3 bodyweight carry each side L: Half body weight carry each side XL: 50%+ bodyweight carry each side Duration S: 1-2 […]

Daily Workout: 11/17/23 04:25PM

Test 43 Swim day: Build up to an hour. If you need recovery, go gently (Zone 1) if you need challenge, go Zone 2. If you want to mix it up swim a Farrtlek session, 50m fast, 200m recovery x 8 or as many reps as you can fit in the time you have available. […]

Daily Workout: 11/17/23 04:13PM

Swim day: Build up to an hour. If you need recovery, go gently (Zone 1) if you need challenge, go Zone 2. If you want to mix it up swim a Farrtlek session, 50m fast, 200m recovery x 8 or as many reps as you can fit in the time you have available. Photo by […]

Test 43

This is the test content Zapier integration test 42

Test 44

This is the test content Zapier integration test 42

Test 44

This is the test content Zapier integration test 45

Programming 11/17/23 11:01PM

Hypertrophy Week 3 day 3 Tissue activation/ injury prevention: 3 sets of: 10-30s McGill Sit up holds Max Side Plank e/s 5 x Abwheel rollout or walk out on your hands 50m waiter's carry Try to add a little weight compared with last week. All lifts are at RPE 9ish, leave 1 rep in the […]

Daily Workout: 11/15/23 10:41AM

Test 41: Swim day: Build up to an hour. If you need recovery, go gently (Zone 1) if you need challenge, go Zone 2. If you want to mix it up swim a Farrtlek session, 50m fast, 200m recovery x 8 or as many reps as you can fit in the time you have available. […]

Daily Programming 09-11-2023 Test 24

Swim >1 hour Zone 1 if you need recovery, Zone 2 if you are able Photo by Efe Kurnaz on Unsplash https://buffer-media-uploads.s3.amazonaws.com/6546bca8402c92659c087fd8/f431cbb61799f3f145f3886fa6124040c9a04f8b_b52197a8237699fb11e11155b609fbcae617d6ef_instagram

Daily Programming 09-11-2023

Swim >1 hour Zone 1 if you need recovery, Zone 2 if you are able Photo by Efe Kurnaz on Unsplash https://buffer-media-uploads.s3.amazonaws.com/6546bca8402c92659c087fd8/f431cbb61799f3f145f3886fa6124040c9a04f8b_b52197a8237699fb11e11155b609fbcae617d6ef_instagram