PGz Gym

Re: PGz Gym

Postby jdot07 » Sun Apr 12, 2015 11:30 pm

Happy days, I return to work tomorrow so I'll pop in each day and post the workouts I do with my lads.

Each person is different obviously but typically the lads I've taken improved between 3 - 9 sec each time they did a pft.
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Re: PGz Gym

Postby jdot07 » Mon Apr 13, 2015 9:08 pm

2 - 3 laps warm-up with 30m sprints at random intervals on to 2nd and 3rd lap. 

800m jog
700m jog / 100m Sprint 
600m jog / 200m Sprint 
500m jog / 300m Sprint 
400m jog / 400m Sprint 
300m jog / 500m Sprint 
200m jog / 600m Sprint 
100m jog / 700m Sprint 
800m Sprint 

Cool down 

Enjoy!!
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Re: PGz Gym

Postby jdot07 » Tue Apr 14, 2015 2:20 pm

Warm up
1>2>3>4>5>6
Press ups
Sit ups
Squats

Main

8 rounds of 20s work/10s rest each exercise

Hand release press ups
Crunches
Squats 20kg
Bike crunches
Hand step ups 
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Re: PGz Gym

Postby jdot07 » Thu Apr 16, 2015 7:49 pm

21 - Squats 20kg
15 - Crunches
9 - Hand release press ups
5 - Heaves

20mins as many times round as possible.
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Re: PGz Gym

Postby a3grlmreaper » Thu Apr 16, 2015 11:40 pm

Circuit we ran today went 4 rounds of:

10 box jumps.
10 reps of dead lift 100lbs.
100 yard sprint
jog back
repeat
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Re: PGz Gym

Postby Lieutenant Fatman » Fri Jun 19, 2015 9:04 pm

I need to work on my running, not sure what the best way is to improve, apart from just doing more of it. But yeah, pretty sure I would would fail hard on the running exercises you guys are posting.
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