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Re: PGz Gym

PostPosted: Sun Apr 12, 2015 11:30 pm
by jdot07
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.

Re: PGz Gym

PostPosted: Mon Apr 13, 2015 9:08 pm
by jdot07
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 


Re: PGz Gym

PostPosted: Tue Apr 14, 2015 2:20 pm
by jdot07
Warm up
Press ups
Sit ups


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

Hand release press ups
Squats 20kg
Bike crunches
Hand step ups 

Re: PGz Gym

PostPosted: Thu Apr 16, 2015 7:49 pm
by jdot07
21 - Squats 20kg
15 - Crunches
9 - Hand release press ups
5 - Heaves

20mins as many times round as possible.

Re: PGz Gym

PostPosted: Thu Apr 16, 2015 11:40 pm
by a3grlmreaper
Circuit we ran today went 4 rounds of:

10 box jumps.
10 reps of dead lift 100lbs.
100 yard sprint
jog back

Re: PGz Gym

PostPosted: Fri Jun 19, 2015 9:04 pm
by Lieutenant Fatman
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.