31-Mar WOD

1k Row
1k Run (3.58)
3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

 

WOD1 - 

4 Rounds of 

10x Seated  DB Press 10kg

10x BB Upright Row 17.5kg

 

WOD2 - 

4 Rounds of 

10x BB Push Press 20kg

10x BO Lat Raise 5kg

 

WOD3 -

3 Rounds 15/12/10

Cable Upright Row 15kg

Lat Raise 4kg

Cable Frontal Raise 5kg

30-Mar WOD

1k Row
1k Run (3:58)
3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

 

Stretch

WOD1:

5 Rounds of - 

5x Leg Press  90kg

5x Prone Leg Curl 36kg

WOD2:

4 Rounds of - 

10/10x DB Bench Set Up 10kg

15x Squats

WOD3:

2 Rounds of -

10/10x Walking BD Lunges 6kg

10x Leg Extensions 25kg

Stretch

29-Mar WOD

1K Row
1K Run (4.01)
3 Rounds of –

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

 

Stretch

WOD 1: 

4 Rounds of -

10x Flat Bench Press 60kg

10x Bo Row 15kg

10x Hammer Curls 10kg

 

WOD 2:

3 Rounds of - 

10x DB Bench Press 22.5kg

10x BB Curl 20kg

10x DP Pullover 17.5kg

 

 WOD 3:

4 Rounds of - 12/10/8/6

PU
Inverted BW Row
Bicep Curls 8kg

24-Mar WOD

2K Run for time: 8.30

4 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

 

Stretch

 

20-Mar 5k Road Race

So to continue with my dislike of running I did my second road race of the year.

A 5k around Dublin city center and I quite enjoyed it plus it only took 21.15min to do it.

I have some pace issues, i did the first K in 3:48 which was way too fast and then i had to game it for the next 3k to have something in the tank to finish fast. The last 400m were an all out sprint.

So what have I learned? I need to learn about pace!

18-Mar Run

Had a quick run down and around Dundrum to prepare for the 5k on Sunday.

Ate WAY too close to this and it didnt sit well in my belly for the who thing!

15-Mar WOD

3k Run (12:38)
3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

 

Stretch

WOD1:

5 Rounds of - 

5x Squat  60kg

5x Prone Leg Curl 36kg

WOD2:

4 Rounds of - 

10/10x DB Bench Set Up 12.5kg

15x Squats

WOD3:

2 Rounds of -

10/10x Walking BD Lunges 6kg

10x Leg Extensions 25kg

Stretch

14-Mar WOD

3K Run for time: 13:11

3 Rounds of –

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

 

Stretch

WOD 1: 

4 Rounds of -

10x Flat Bench Press 60kg

10x Bo Row 17.5kg

10x Hammer Curls 8kg

 

WOD 2:

3 Rounds of - 

10x DB Bench Press 22.5kg

10x BB Curl 20kg

10x DP Pullover 17.5kg

 

 WOD 3:

4 Rounds of - 14/12/10/8

PU
Inverted BW Row
Bicep Curls 8kg

13-Mar 5k road race booked...

Registered for another road race, this time 5k so will gear my warm up this week to cater for the 5k on Sunday!

I hope to complete it in less than 22min, fingers crossed!

10-Mar WOD

1k Row
1.8k Run
3 Rounds of –

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

 

Stretch

WOD 1: 

4 Rounds of -

10x Flat Bench Press 60kg

10x Bo Row 17.5kg

10x Hammer Curls 10kg

 

WOD 2:

3 Rounds of - 

10x DB Bench Press 22.5kg

10x BB Curl 20kg

10x DP Pullover 17.5kg

 

 WOD 3:

4 Rounds of - 12/10/8/6

PU
Inverted BW Row
Bicep Curls 8kg

5-Mar Road Race 10k

So I did my first road race and really enjoyed it to be fair, was a decent day for a run too.

My pace is off, I started very strong and completed the first two k in just over 8min.

It seems that a 47:19 is a decent 10k time.... so hears to the next race!

2-Mar Road Run

Last run before the 10k on Saturday morning, wish me luck!