Pull day
6x3 deadlifts
- 6 pull ups
4x10 seated row
- 15 burpees
4x12 db row
- 6 pull ups
4x15 lat pulldown
- 15 burpees
Finisher
4 rounds
10 burpee
10 box jumps
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Torture day, I mean lunge day, I mean leg day
5x12 squat
- 22 lunges
4x12 db Bulgarian split squat
- 12 air squat
4x15 goblet squat
- 22 lunges
4x10 db RDL
- 12 air squat
Finisher
15 down to 1
Burpees
Lunges (of course)
Air squats
Did an extra 30 burpees to finish because I wanted to do 150 today for the push-up challenge.
8 Likes
Full upper
5x10 bench press
- 6 pull up
4x12 bent over row
- 25 burpees
3x max dips
- 25 sit ups
3x max pull up
- 20 sit ups
4x12 tricep pushdown
- 6 pull up
3x15 ez bar curl
- 10 burpee
Finisher
6x600m run
4x400m run
Burpees between runs to total my daily goal of 210
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As pleased as I am to be almost at my 1K donations goal in starting to dread the 1K weight vest burpees I pledged.
@ChongLordUno what was your strategy for hitting the 1k mark and how long did it take? I feel like I’m going to be at it for hours 
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A studmuffin like me could blitz in in 100 mins
An old out of shape bum like you? Maybe 2 weeks
Just joking mate
Shouldn’t take more than 2 hours however with a weighted vest? Fuxk knows man
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That’s a fantastic standalone workout right there. If that’s your “finisher” I have some work to do to catch up to you.
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Yeah man it sure felt that way to me too
But not 210 burpees with the running, just enough to top up to 210 after the burpees I’d already supersetted with my lifting
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High intensity run
3 rounds
1.4km run
30 burpees
Rest 5 mins
Boy I dusted myself on the first run 100%
Effort 2 and 3 significantly slower haha
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Lack of logging. Not a lack of training
Push focus
6x10 ohp, ss w 15 air squats
5x10 incline db press, ss w 26 lunges
5x10 db side raise, ss w 15 air squat
5x10 incline db fly, ss w 26 lunges
Finisher
54 burpees
2.4km run (10.22)
54 burpees
Pretty happy with the run after all the leg work and straight into it post burpees.
I was banging out the air squats and lunges and definitely feel like my bw endurance on legs is through the roof right now
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Well, selection was going pretty good until I got hyperthermia. Disappointing to have it end basically out of my control, but very proud of the effort I put forward and the condition that im in.
Last year I was basically crippled at the end of the 1st day and slept for 13 hours. Today after my core temp restored and my brain started working I felt 7/10. Came home, did some light bodyweight movements and walked the dog.
We’ll run it back next time with a similarly focused approach, albeit with probably a greater lead up.
Excited to get back into some BJJ and ‘normal’ lifting
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On the upshot. I’ve been working hard at my diet and nutrition and was required to get another blood test prior to my attempt.
Very happy to say that I’ve restored my blood levels to normal. I’ll keep eating this way, especially the pre/post workout nutrition but I’m super pumped not to be in the risk zone for ckd
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Yesterday training
Morning BJJ
Trialing 3 weeks of my friend (who is a serving tactics operator) Strength program
5x5 bench
4x8 single arm db press
4x8 half kneeling landmine press
3x12 db side raise
3x8 half kneeling cable row
3x16 face pulls SS 3x16 rear delt fly
3x10 landmine torso rotation
4x30 sec plate pinches
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Sorry to hear that mate, was it just the conditions ?
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100% man. Once I got my core temperature back up from 31.8 and my brain started working I was sweet
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You need more insulation like me
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Legitimately one of my strategies is to go in a little heavier next time. I’d dropped down to like 79.5kg so very lean
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In Darwin for a week on a holiday with the wife, visiting her mum who’s a Major and based at larrikeyah naval base.
30 degrees and training in an outdoor gym beats the pants off Adelaide at the moment
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5x5 deadlifts
4x8 front leg elevated zercher split squats
4x10 goblet squats
4x8 tall kneeling zercher stand ups
3x15 leg extensions superset with
3x8 goblet position single leg box step ups
3x10 banded leg adductor
Superset with
3x8 90/90 hip switch
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