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.