Gearing towards half marathon I'm switching up my training slightly to this;

Mon- FKUK Strength
Tues- FKUK WOD
Weds- Either FKUK intervals/ sprints or shorter run of 5k or 10k
Thursday- Warrior Training WOW
Fri- rest day
Sat- Longer run
Sun- rest day

Will see how that goes for a while. Anyhoo...

Monday 15th February

Warm-up
2x 2-3-5 reps burpees
Mobility drills

Front Squat 3x5's
5x 75kg
5x 75kg
5x 75kg

That's 2.5kg added from previous session and 10kg overall since new year.

Ring Dips
1x 5 reps
1x 5 reps
1x 4 reps

Decided to do these differently as previously going for max reps meant the first set went up each week but the other sets went down so going to keep the same number of reps and increase by 1 rep each session.

Pull-ups
1x 6 reps
1x 6 reps
1x 5 reps

See above for explanation.

Finisher
Tabata rowing 8 rounds 20 secs work 10 secs rest highest setting on rower, hurt a lot.

If anyone wants to offer suggestions on training schedule I'm all ears.

Monday 8th February

Warm-up

Burpees 2x 2-3-5 reps
Mobility Drills

Strength Routine A

Squat 3x5's

5x 85kg
5x 85kg
5x 85kg

Press 3x3's

3x 40kg
3x 42.5kg
3x 42.5kg

Deadlift 3x3's

3x 110kg
3x 120kg
Stopped there form fading

Finisher

Tabata push-ups 4 rounds

Wednesday 3rd February

Warm-up
Skin the cat progression
2x 2-3-5 reps burpees
Mobility Drills

Strength

Front Squat 3x5's
5x 72.5kg
5x 72.5kg
5x 72.5kg
That's plus 2.5kg to previous session for a new PB

Ring Dips 3x max reps

1x 7 reps same as previous session
1x 4 reps -2 reps from previous session
1x 4 reps same as previous session

Pull-ups 3x max reps

1x 7 reps same as previous session
1x 7 reps same as previous session
1x 5 reps same as previous session

Finisher

4 rounds of tabata push-ups (ouch)

Good to be back, squats are getting heavy now will keep pushing through though.

Quick update

Been a bit hectic lately with work etc but here's an overview of training.

Sunday 22nd March

Rest day

Monday 23rd March

Got locked out tonight, luckily had my kit bag from BJJ in the car so got changed in the tool shed and went outside for.

SquatsWarm-up sets then
5x 75kg5x 85kg New PB!

WOD- Barbie

5 rounds for time
5 pull-ups
10 push-ups
15 sit-ups
20 squats
Time 7:10

Smashed previous time of 10:58 so all good.

Loving the squats at the moment they're good for the soul.

Tuesday 24th March

Started JKD tonight to compliment my BJJ so 2 hours of that. Was supposed to be Deads and CFE tonight but finished quite late and was throwing it down so no weights in the garden. May put this down as active rest day.

Wednesday 25th March

During lunch break...

Crossfit EndduranceRun: RPE of 15 for 30 minutes...
Do Not Exceed 15 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 15 RPE.

Good to get out at lunch, absoloutely pissing it down but felt great. Decided after Easter hols I'm going to start a running club twice a week so I can do my tempo/interval workouts but also prep the kids for cross country races.

This evening...Deadlifts
Warm-up sets then5x 85kg5x 93kg5x 98kg

Metcon from SPRQ Fitness

Buy in max skips in 120 secs- 250

21-15-9 repsThrusters@ 30kgBox jumps @23"

Time 8 mins 34 secs

Buy out max skips in 90 secs- 189

Good session, BJJ tonight.

Monday 30th March

Warm-up
5 rounds of
1 pull-up2 ring dips3 squats

Squats

Warm-up sets then 5x 75kg5x 80kg5x 90kg Fail managed 2 reps before I had to bail the bar. I WILL nail 5x100kg this year!

WOD- Fight Gone Bad
Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Subbed with MB thrusters
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Score- 231

Will happy if I never have to do that again.

Tuesday 31st March

Parents evening very late night at work.

Wednesday 1st April

Was gonna do a Bas Rutten Workout this morning but alas I pulled a "Tom" and the alarm didn't go off woke up and had to leave was late for school. So to make up this morning did 15 mins Bas workout then some over head presses in 5's worked on form and got upto to 5x30kg.

Thursday 2nd April

Warrior Workout of the Week

Ok didn't have a sandbag so did what any resourceful warrior would do and strapped my weighted vest to my punchbag and used that instead but that only gave me a weight of 25kg so again I did what any Warrior would do and upped the reps each round to 15 clean and presses hope that makes up for it.
Anyway...

3 rounds for time
400m SB carry (25kg)
400m run
15 clean and press (25kg)

Time 23 mins 16 secs

Felt like a machine during that, trained of the front lawn for first time ever so as not to lose time on the runs etc. Got a lot of odd looks from people on the park opposite my house, chavs, mums, toddlers all wanted a piece of Johny Cash!

Saturday 21st March

BJJ- 2 hours including a 20 min roll. Hard work the guy was probably double my body weight so he made me work. Really happy with my defense today did not fet submitted at all and could escape everything he threw at me. Need to chnage my game now and learn some attacks as I was passing his guard or getting him into my guard but didn't know where to go from there. Saying that I nearly had him at 2 points in the match just couldn't lock that arm bar.

Friday 20th March

PressWarm-up sets then

3x35kg
3x40kg FAIL WTF

This is really pissing me off cannot get past that barrier.10-7-4 reps @30kg not too bad

Crossfit Endurance

120:30 x4 or 2 mins running 30 secs rest x4

Wednesday 18th March

Active rest day- BJJ 1.5 hours

Thursday 19th March

Front squats

Warm-up sets then

3x50kg
3x60kg
3x65kg NEW PB!

Back Squat10x50kg

WODDeath by pull-ups 6 rounds