FRIDAY 1st JULY 2011
AM: 2x25 Burpees
Just wanted to get a few burpees out the way.

PM: Strength
- 25 Burpees
- OAPU Work: 3x3
- Pull-ups x3: 6, 7, 10, 7, 6
- Dips: 25, 20, 15, 20, 25
- Knuckle Press-ups: 4x25
- Divebombers: 2x10
- 25 Burpees
Pull-ups felt pretty easy, was tempted to add a few reps on. Will do that next week. Dips felt a little dificult, but in general I've been seeing some improvements there so will add on to them too.
Have been thinking whether to best way to progress is to add reps, or add 10kg or so for all the pull-ups and dips. I think I'll wait until I've tested my max reps this weekend, then I'll be able to see how effective my current routine is, and where to go from there.

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My Log.

SATURDAY 2nd JULY 2011
Tested my max reps today, and it didn't go so as expected at all. I was expecting 25 or 26 pull-ups but only managed 22. This is down 2 from 2 weeks ago. They were 22 good, strong reps though, but after 22 I just couldn't perform a proper rep so I dropped off the bar. Also only managed 36 dips, was looking to get 40 but I didn't feel strong at all when I started them.

This could be down to the fact that I may not have recovered fully from yesterday's workout, but generally I have been feeling a little tired so I'll be taking a back-off week next week. I'll do half what I normally do on the core days, and take it easy on the strength. Then I'll come back fresh and get back to work.

I think the hardest thing here will be NOT doing much work, and trying not to do anything too intense which I think will be challeneging as normally I feel if I am not improving I am getting worse, so I'm going to have to accept that this is good for me.

So yeah, here was today's work.
- 22 Pull-ups
- 36 Dips
- 4x25 Burpees

And here's a picture of a bear on a bike.

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My Log.

hey Tom great log - I have been following the crazy running, burpee + more workout you do. I've noticed that there is no rest day in your routine? You may notice a real solid gain in strength allowing the muscles to more fully recover - I've noticed this in my training at least. Well anyway goodluck on your goals and don't burnout!

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Thanks FeelGood, I think you're right! My rest days in the past have really just been the weekends, but the 100 burpees needed to be done, then I added an extra strength day and moved a core day to Sunday - all I had was Saturday. Then I started testing on Saturday so the rest day kinda dissapeared!

So this week I am going to take a back-off, will continue boxing and will keep the core workouts low, and will sort out some sort of very low key strength stuff on the other days, obviously I will have to keep the burpees up though! Running will continue as normal.

After the back-off week I will keep Saturday completly clear (bar the burpees) and I'm thinking of ways I can shake things up a little. Anyone with any ideas please let me know!

So today's work was nothing serious, played with the wheel and had my serving of burpees.

SUNDAY 3rd JULY 2011
Wheel Rollouts: Various sets and reps.
4x25 Burpees

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My Log.

MONDAY 4th JULY 2011
5 Mile run + 5x20 Burpees + 15 Pull-ups
First day of the back-off week, just an easy pace 5 miler, broken up with 20 burpees every mile. On th last lap of my park (coming up to the 4 mile point) I did a few pull-ups on a branch, for the hell of it. This is all I'm doing today.
Happy Independance Day for all of you Americans out there.

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My Log.

TUEDAY 5th JULY 2011
Boxing, 70-80 minutes
Did a few burpees at boxing, did some more as soon as I got home. That is ALL for today. It appears it's harder to do nothing than it is to work your arse off.
Burpees: 65, 25

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My Log.

Hey Tom, good work - gonna steal couple of your workouts from time to time.

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Training log: www.rosstraining.com/forum/viewtopic.php?f=5&t=61762

Thanks Micthr, you're free to them!

WEDNESDAY 6th JULY 2011
4x25 Burpees
Nothing new, just my daily helping, 1 minute between sets. Looking forward to next week so I can get back to work.

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My Log.

THURSDAY 7th JULY 2011
Cheated a little today, and actually trained for around 4 hours. Started off with boxing where I went for a short run, did a bleep test, did circuits and body sparring. Bleep test score was only 10.5 I think, but this bleep test was different then others I've done, it was a lot quicker. Last time I did one I got 12.6 I think, but as I said before it was different.

After boxing I did a bit of weight training with some of the boxers, first time doing weights properly for around 2 years, whilst I wasn't the strongest there has definetly been alot of carryover from the bodyweight stuff I've being doing. Think I only managed to bench 100kg, did some squats and a fair bit of other stuff, but can't really remember proper details, main focus was on the back and chest. That's ok though, it shouldn't take long to improve with the weights, just need to get back into it. Did around 20 burpees during boxing, the other 80 will carry over to tomorrow.

Boxing around 2 hours
Strength work, see above

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My Log.

FRIDAY 8th JULY 2011
6x30 Burpees
1 minute between sets. Total of 180 burpees today as promised. Will only do burpees this weekend, otherwise it will just be rest and then I start training again on Monday.

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My Log.