Sabina - Training Blog 28th April (Sabina & Leoni Munslow)

Sabina - 8 am

30 min easy run on empty.

Then afternoon (Sabina & Leoni @ Energie Fitness Club in Fulham)

IWT

3 rounds of
15 x swing @ 16kg KB
3 mins row @ >750 m

Rest 2 mins in-between rounds

5 mins intermission after 3rd round.

Leoni row

1. 687m @ 31s/m 2. 672m @ 33 3. 658m @ 34 s/m

Sabina row:
1. 751 @ 31 2. 730 @ 31 3. 715 @ 32

Then
3 rounds of
15x Goblet squat @ 16kg KB

3 mins bear crawl (After first round Leoni had to change to quick step due to previous wrist injury)

Rest as above

Then 5 min plank hold

Done :)

This was Leoni's first session after a long break. The rowing times were not good for both of us. Leoni hasn't done IWT with 3 mins of work before and I have no data to compare. For me - I should have hit 750 m and above with every row interval. It looks like I haven't recovered fully, hence today it is going to be a recovery day.

Sabina

Sabina's training blog - April the 27th

Training at Energie Fitness Club in Fulham

Morning (on empty)

10x 250m row @ sub 58 sec

57.5 @ 33

57.1 @ 32

57.2 @ 31

56.9 @ 33

56.9 @33

56.8 @ 33

57.7 @ 33

57.8 @ 33

58.5 @ 33

58.7 @ 34

Failed 2x, which was better than last weeks 5 fails.

then "cosmetics" - naff cardio for 15 mins and 100x lunge @ 2x8kg

Then (afternoon) - 2.30pm

POWER

Build up to 70% 1RM power clean

5x3 @ 45kg (70% 1RM) focus on speed

then

Pull up ladder

10 -1 (55 pull ups in total)

then 6 mins plank hold

Sabina training blog - 26th April

26th April Tuesday - STRENGTH

I didn't have much time to train today, however managed to fit 20 mins training.

Warm up

3 rounds of

5 x wall squats

5 x shoulder dislocate (slow)

then

Build up to heavy OHS (up to 85% 1RM)

then 6 rounds of 3 x OHS @ 45 kg

Job done.

Sabina's training blog - Easter training (23rd - 25th April)

Sabina's Training Blog - Easter time (23rd - 25th April)



Saturday the 23rd April

Some people learn hard way - unfortunately I am one of them. After Friday's session the obvious choice for Saturdays training was - recovery. However, I still decided to participate in our Saturdays group session (Full Throttle). It was CJ's time to lead the session and he included a lot of push ups, static holds, swings, grip work, rowing, etc. Basically - everything that I should not have done after Friday. Not only I wasn't able to keep up with the guys, I also managed to hurt my elbow (which I so carefully avoided on Friday changing push ups to pull ups).

So the lesson has been learned, my tendonitis is back, which means acupuncture and no pushing movements for at least 2 weeks.

Anyway - Saturdays training will be blogged as Full Throttle WOW.

Sunday 24th April - RECOVERY AND CHEAT DAY :)
Early morning run 40 mins (approx) on empty stomach

Monday 25th April (Power/endurance)

Early morning run on empty stomach 30 mins

Then
Evening (7pm)

12x hill sprints

Training blog - 22nd April (Sabina & Ewan) IronMac's challenge time

IronMac's challenge for Friday.

(For a full description of the challenge check out IronMac Fitness on Facebook)

First a word to Andy - Sorry Mac but I had to modify the challenge slightly.
No excuses - but unfortunately both me and Ewan have injuries, which we had to work around.

The challenge was hmmmm ... interesting. I didn't expect the pull ups to be easy (in the end we both did 120 pull ups in total, which for me is quite a lot) but surprisingly this was the easiest part of the training. Rowing proved to be most difficult. Our rowing times were horrific. The last row was so bad that I didn't feel anythig, there was no fuel left.

Here is the challenge: :0)

Dead hang with 10kg attached - as long as you can (2:06 mins)

3 rounds of:

Sabina (had to replace push ups with pull ups)

40 x Pull ups

40 x Box Jumps @24" box

40 x Burpee to push up

Row 1200m

Ewan (had to replace box jumps and burpees)

3 rounds of:

40 x Pull ups
40 x KB swings @ 16kg KB

40 x push up (MAC STYLE)

Row 1200 m

Sabina's rowing times:

5.07 @ 30 - round 1

5.27 @ 30 - round 2

5.44 @ 32 - round 3

Ewan's rowing times:

5:18 @ 30 - round 1

5.50 @ 32 - round 2

6.20 @ 32 - round 3

Big THANK YOU to Ewan - he made it much easier for me to push it through the training.

Ps. A short note about my friend Ewan. Ewan Ross is a former British army Captain with the Royal Highland Fusiliers and the Parachute Regiment. After resigning his commission he entered the private military world working on counter kidnapping operations in South America to anti-terrorism operations in Pakistan.After a lot of deliberation he decided to pursue his dream and become an actor. Ewan stars in WW2 action drama "Age of Heroes" alongside Sean Bean and Danny Dyer (in cinemas very soon).

Ps2. I still have to do my dancing session with SJ this evening. LOL, that will be a funny one - I feel kind of tired ...

Training 21st of April (Will, Sabina)

TRAINING THE 21ST OF APRIL @ Energie Fitness Club in Fulham (WILL - STRENGTH, SABINA - RECOVERY DAY)

Will

Warm up - joint mobility, wall squats, shoulder dislocates, etc

Then - build up to heavy DL (80% 1RM)

5x2 @ 152kg

Then 12 mins of DL to squat thrust (max number is 12 mins)

Total: 50 DL's 50 squat thrusts

Then - wrist mobility work

Sabina (Recovery & dance)

7.30 am (on empty stomach)

30 mins easy run

then evening

90 mins dance practice

Saba

Training Blog - Sabina (20th April)

TRAINING 20TH OF APRIL (SABINA)

For the next 6 weeks I will be blogging my training, also training of some of my friends and clients. Some days will be fun, some will probably crush my ego badly ;). So here we go...

8am (on empty stomach)

10x 250m row @ < 58sec

s/m - strokes per minute

59.4 @ 31 s/m
58.7 @ 31
57.9 @ 32
58.0 @ 32
56.8 @ 34
57.9 @ 32
57.4 @ 32
58.0 @ 32
58.0@ 33
57.2 @ 34

Failed 5x

100 lunges @ 2x8kg DB

Then (afternoon 5.30 pm)

STRENGTH DL @85%

Build up to heavy D/L

then

9x1 @ 92.5kg

then

50 TGU's @ 12 kg KB

(slow, focus on form)

then 6 mins plank hold

Saba