6KG
Deadbugs x 30s
Russian twists x 30s
V-Sit hold x 30s
Butterfly sit-ups x 30s
Banded side kicks (L&R) x 30s
Banded kick backs (L&R) x 30s
X2
Single banded jumps
X20
X15
X10
X2
Burpee thrusters x 10
Burpee down ups x 5
X2
Assault bike intervals
4s on / 16s off
X12
Normal plank x 30s
Side planks (L&R) x 30s
Reverse plank x 30s
Banded double leg fallouts x 30s
Banded clams (L&R) x 30s
X2
Copenhagens (L&R) x 30s
X2
20kg box squats x 8
50kg box squats x 8
80kg box squats x 4
X4
Never thought I’d hold a club record in Athletics, not least for the 100m, but here we’re are! The previous record had stood for almost 20 years 🤯
Super proud of this because my winter training was so disrupted with injuries. Excited for the season ahead.
Normal plank x 30s
Crazy planks x 10 ES
Banded Double leg fallouts x 30s
Banded clams (L&R) x 30s
X3
Outer Copenhagens (L&R) x 30s
X2
Box squats
20kg x 8
40kg x 8
50kg x 6
X4
Box step up and jump (L&R) x 5
X4
10kg sandbag lunges x 4 lengths
X4
Playing in the sand. Managed to extend the runway back and consistently make the board which feels like a huge win.
These jumps were consistently coming in at around 4m20 to 4m30 ish… although Coach AI reckons there is at least 50cm being lost on flight and landing… 🏝️🏖️
Double banded broad jumps x 25
X2
Assault bike pyramid:
10s on / 10s off
20s on / 20s off
30s on / 30s off
40s on / 40s off
50s on / 50s off
60s on / 60s off
50s on / 50s off
40s on / 40s off
30s on / 30s off
20s on / 20s off
10s on / 10s off
Normal plank x 30s
Side planks (L&R) x 30s
Reverse plank x 30s
Double leg fallouts x 30s
Banded clams (L&R) x 30s
X3
20kg box squats x 8
50kg box squats x 4
80kg box squats x 4
X4
60kg hex bar deadlifts x 4
X4
20kg sand bag walking lunges x 16
X4