JK vs BigRed
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@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
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@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.
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Yesterday - not much other than a 5km walk with the wife. Early meeting got in the way of the early workout
Friday - Countdowns of 10/9/8/7/6/5/4/3/2/1 reps
- Pushups / mountain climbers
- KB (20kg) cleans / burpees over the KB
- squats / situps
- EZ bar curls / DB hammer curls
(ie 10 reps of each pair of exercises then 9, etc...rest at end before next pair of exercises)
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Long weekend so 3 days of not a huge amount of activity other than a couple of urban rides, bit of road, bit of urban trail (walk way, bush track etc). Plenty of hills. Saturday 23km, yesterday 26km.
This mornings workout
Buy in 1000m run
Workout was 21/15/9 of
- dumbell manmakers (10kg per side)
- kettlebell swings (20kg)
- 250m run between rep rounds
Mixture of arms and abs stuff to finish
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Easy day today
6km run, well jog. Trying to keep to 5min/kms is a pain. Feels mind numbingly slow and like have better things to do. I think if running I just need to go at a decent clip or it feels lamer than lame.
Did some kettlebells once got home
100 x KB (24kg) deadlifts
100 x KB squats
100 x mountain climbers -
Saturday - early morning MTB session on the trails. Pretty muddy. Good slippery fun
Sunday - nothing
Monday - Kettlebells and weights
A few countdown doubles so 10reps of each, 9 of each, 8 of each.....down to 1.
KB cleans @ 24kg / KB deadlifts @24kg
Pushups / situps
KB swings @ 24kg / KB squats @ 24kg
EZ bar overhead press / mountain climbers
EZ bar curls / sit thrus -
Easy one this morning
500m run
50 mountain climbers
50 squats
50 pushups
50 leg drops
500m run
40 mountain climbers
40 squats
40 pushups
40 leg drops
500m run
30 mountain climbers
30 squats
30 pushups
30 leg drops
500m run
20 mountain climbers
20 squats
20 pushups
20 leg drops
500m run -
Thursday - More countdowns but this time triples - 10reps of each, 9 of each, 8 of each.....down to 1.
EZ bar thrusters / EZ bar rows / Situps
50 x glute raises
DB flies / DB romanian deadlifts / sit thrus
50 x glute raises
DB curls / pushups / mountain climbers -
@jk said in JK vs BigRed:
Easy one this morning
500m run
50 mountain climbers
50 squats
50 pushups
50 leg drops
500m run
40 mountain climbers
40 squats
40 pushups
40 leg drops
500m run
30 mountain climbers
30 squats
30 pushups
30 leg drops
500m run
20 mountain climbers
20 squats
20 pushups
20 leg drops
500m runYou’re really embracing this body weight stuff, great to see.
Weights are sooooooooo 2010s…….
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Friday run and swim.
Aim was to hit the streets then come back via the beach but got there and tide was high meaning soft sand and lots of walkers so ended up doing a wee bit more street then walking the beach before swim and the short wander home
Run was 6km at 4min37 pace which isnt bad considering i stopped to re-tie a lace after about 2km in.
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Saturday fark all
Sunday - 30kms urban MTB. A few good hills and techly little trails. 500m elevation
Monday - random sort of workout
50 mountain climbers
Bands and light DB work for shoulders
50 mountain climbers10-->1 countdown of
- Dumbell manmakers
- Glute raises
- V-ups
50 mountain climbers
Some arms work - DB curls, DB tricep extensions
50 mountain climbers -
Run, well jog, this morning. Just around the streets and then a lap of the beach before a swim
7.88km at 4.57km pace. Not bad as was aiming for 5min/kms. I did stop to walk a bit about 200m before the swim as ran in to a mate I hadnt seen for a while.
Quicker run friday.
