FINAL ALTITUDE TRAINING FOR IM AUSTRIA! | Font Romeu Ep.4

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young me’s over Do you want to get it yeah kneeling single arm lap pull down first one All right What is the name of it i guess val Yeah V I’ll show you Sorry to interrupt you V got to do eight reps Three reps in reserve So we need to uh Okay great Have a nice day Well done Yeah Right What we starting off with mate we’ve got kneeling single arm lap pull down So this is like a program for running but it’s like an all round and I should be able to have three I should be doing eight reps with three reps in reserve This is kind of like a warm up warm up one [Music] like [Music] [Music] You can feel it really like pulling you It’s actually quite a good one Slow on the way down Yeah No faster way down Slow on the way up [Music] I’ll tell you the technique point is what it says if you want No other way Other one Other leg Oh yeah So it says keep the torso and chest upright Place your other arm behind your back to minimize using this for support Do not place it on the leg Off your leg Then you doing take your other arm off your leg Pull the handle powerfully Thinking about bringing your armpit to your hip to help engage through your lats throughout the movement Keep your palm facing down to the ground Palm to the ground You like your palm So palm to the ground which means that you hold it like that Yeah that’s good Yeah Throughout the movement keep palm facing down to the ground and do not rotate the handle Control the movement back for 3 seconds Complete the prescribed number of reps on each side Extra tips Aim to minimize swinging the body back or flexing through the trunk If this happens decrease the weight to maintain good form How’s the run then Joe uh good Like um just over 11 km I think it’s about 11.3 11.4 for uh nice trails There was that one steep climb weren’t there Jacob flipping got that on camera Literally part of the terrain It was super bumpy Well it was rocky and it was must have been about 15 20% gradient Like we we gained probably about 60 70 m in like no time Then after that it was nicely gradually downhill Some nice scenery Even though the weather was terrible it’s still quite nice And then yeah now finishing off in the gym get a decent strength session in So we’ve got kneeling single arm lap pull down got isolated hamstring curls off bench and then lying hip flexion banded These are the warm up ones Um or the like little what do they say not warm up like activation stuff before the main set Three reps So they’re like there Yeah How many reps eight I think you need to try and keep the ball on the bottom part of your foot Not as much Yeah No Count again Lemon drizzle protein bar Anyone want a discount code message me 20% off Was I too far back maybe And then I guess if you focus on like balance Yeah Feel like it isolates your hamstring a lot more if you keep it in one spot I can really feel it This is basically a bodge bit of a bodgege job We’re supposed to do like an isolated hamstring one off a bench using the pulley system but this gym is so under equipped it was impossible And the only thing I could feel think of in here that was remotely like what we were supposed to do is doing this It’s not ideal but it’s better than nothing Yeah So I’m definitely keeping it on my heel You should ask chat GBT What should we ask it joe’s new best friend Yeah he is your new coach Loads of pro athletes use it as their coach don’t they do they really yeah I think it knows more than one person doesn’t it well yeah I guess so No So this is a substitute for uh yeah I’m meant to be doing like a hip flexor strength on but this gym hasn’t even got any bands which is like absolutely crazy considering this is like the the way the national squads train and stuff This gym is just the most underquipped gym I’ve ever seen at a high performance center Like it’s actually would be bad for your local council gym wouldn’t it this would be terrible So is that better uh I think it’s still bending your back Do I look like I’m sat with a straight back Thailand you got a slight bend Feel like you need a bend He’s always worried about the next session He’s always worried about the next session Yeah All right then Triple extension warm up set first Yeah this will be fun Six reps at 30 kilos Low direction Z cuz just warm up Decent Maybe about 10 in That’s very good So you lift up and then you just jump Yeah No you go down Whoa [ __ ] hell Ben Straight back mate Like you’re going to get injured like that Like you Yeah [Music] Get your heart rate when in 2022 I was doing it with 60 kilos 60 that Yeah So an extra 20 kilos 50 seconds took me about 15 20 seconds to start it So this last set of this [ __ ] feels heavy That’s most power run up hills Our car fully Just think one more to beat Danny What did you think when he was taking off on the run i think he lost his mind Should just take easy runs Just easy I have to ask Chap GPT what he reckons Yeah that’ll be interesting How much rest is it mean it’s meant to be like 2 and 1 half minutes Looking at that clock I’ll go in It gets to not the zero but um which color yeah red Here we go Joe’s about to squat Jacob Yeah Let’s see how Oh you’re heavy Jacob You’re heavy This is why I’m lifting those hills He said it was 50 something Yeah See how sport yourself 70 kilos isn’t that heavy Just weave You think you just be yeah I wouldn’t be doing 100 Yeah Wearing my best So can I lift as much as i think you can because you were comfortable on the 60 Oh no problem Comfortable He’s more comfortable than you Yeah he is That’s because he’s been actually doing it every week Oh I guess so He’s actually probably stronger than me at the moment especially on the squats cuz you’ve been doing this regularly haven’t you whereas I’ve been not as heavy I’ve missed a lot of weeks of it And I find when I miss it so many other training you deteriorate so quickly Come back fat quick but you lose it quick Like I think if I do 70 now and do another session 70 squats 70 kilos this week next week I could probably do 80 But then and I’d end up getting up to 100 again eventually probably over like 4 weeks time But then if I miss it for 4 weeks I’m back to 60 you know like Yes One more one last set and then we’re done Are you going to step up the gym sessions closer to Austria i’m going to step them up Yeah all the way now like um like at least two times a week if not three So Jacob’s looking for a bit of tips on his Tinder bio He wants to like supercharge it a bit should we say so uh we’ve used chat GP to come up with something We’ve used his strengths He’s a great pianist He’s a runner 15 minutes 16 5k PB and we’ve used Tinder or sorry ChatGpt to look at his Instagram bio and come up with something And then we gave it a few pointers like a modernday Romeo and Juliet Bit more poetic bit more sexual And this is what chat GPT has come up with Jacob 24 I run fast I pay I play piano faster But in bed darling I take my time at at 15 16 5K and fingers that dance through shopping by day and fies by night I don’t just touch I orchestrate I’ll press every key your body hides Slow at first then with a crescendo until you’re trembling like a violin held too long in heat I don’t offer love I offer nights you’ll journal about and mornings you’ll lie about I’ll undress you with my voice kiss like a thief and make you forget your own name before the second glass of wine And when I’m inside you it won’t be gentle It’ll be poetry Dark roaring gasping between syllables You’re not here forever You’re here for sweet slipped sheets symphonies of moans and a man who looks at your body like it’s the last piece of art left in the world worth ruining Swipe right Let’s write a tragedy with no ending Just orgasms That’s what it said What do we think is that a Tinder bio he can roll with yeah Yeah Sometimes as well like film while you’re while you’re going along how you come on What are you going to do i reckon I’m going to do some bit more easy running and then do some 200s with the spikes on I might run maybe run with the hawker boys as well We’ll see What 200s yeah cuz they’re doing 400s So I might do like Yeah that’ll be nice control it cuz they’re only doing like 66 or something Really i just told Ephim that you’re going to pace him You said nice one You are He’s expecting it now Yeah I I already said I’m I’m going to run with the hawker boys Yeah with the spikes on I I’ll do a bit more running easier on that you’re going to pace him for some fast splits We told him you’re a bit of a hitter Tops off mate Might be tops off Feeling [Music] like shite but feel like shite Yeah Hopefully that means it’ll be a good one Get out system Get ready to go Don’t know Legs don’t feel too bad A little bit heavy but that’s the increased mileage So see how it go I guess sit on Skipper’s ass and out kick him at the end It’s even harder because it’s Yeah All right I’m going to do last stride now I’m going to go go for a win and we’ll just crack into it Yeah All right He’s already talking about cutting it down mate Can’t believe you had that [Music] I didn’t think this would be that hard But now I think about it this is like 310 the sea level 310 Yeah 306 30 minutes worth of volume at 306 Yeah Oh it’s going to be a tough session here Yeah Look making that bread that Young G that cargo I get high when I’m at the top I might climb When I pull up and clear up shop I need to re like ASAP rock Tell them that I’m just like time Why you can’t put me in a box look at them and approving Tell them keep it moving I can feel their eyes they’re watching me under praying that I lose it I can feel their fury and I’m a joke cuz I’m the champ like us Just know that I do this I’mma bring when I hear this music I’mma knock his lights out What’s the f with the out your face when you’re looking at me blood get ironed out Man’s outside We don’t need no hider You want to see [ __ ] around We’re going to try one more of those and then do 212 It’s a tough one Just done three seven half minute efforts at 10k effort Got two 12s now Try and hold the pace 2 minutes recovery Pretty tough isn’t it [Music] [Music] Nice What pace you hitting what time is you hitting for him you’re making it look like work Jog for you mate Yeah it looks like you’re jogging Yeah Thank you Former uh runner up in the Olympic 5k or 1500 sorry Was he world champion 1500 meter runner what 2019 do you reckon was it yeah something like that Yeah 45 I got How much quicker does How much easier does that feel than going round again for another 800 what’s she got one more One more I can pace it for uh 400 but take it through 400 I’ll do fine Thought I was going to get run over by uh chariot and all them at the end of that C5 [Music] How’s that brutal mate Absolutely brutal Too much volume Too much Too much volume mate Three 2,300s and then two 1200s absolutely killed me Basically finished it all So quite a bit of that 2.3ks were at 315 314 313 something like that And then 12 last 12 345 So shifting by the end He’s there telling me oh no pick it up We’re not going to pick it up by the end But mate we gone 5 10 seconds quicker than the last one So yeah feels good Enjoyed it Who is this guy is that me Is that you i think so But I think it must have made me pick it up If I had spikes I’d be down If I had spikes I’d be tempted Any questions how was it did you get dropped i didn’t get dropped I got dropped on the last rep Yeah it seemed like he was pulling away Yeah he pulling away but he said he was going to rock up the pace and he did So oh but that’s when you got to improvise Yeah I didn’t have anything to improvise with mate 200 meter with Timothy Chariot and uh Neil’s Laros That’s what I’m doing And I’m ready to go Comments if you think you can if you can last a full 400 Pressure on Oh come on 200 Come on mate I’m in these shoes You put your car on I got spikes mate If I had spikes I’d genuinely be a full [ __ ] hell I’m [ __ ] down Absolutely [ __ ] You ready for a big moment i’m screwed I’m about to get absolutely cooked I can’t wait mate I might quickly stick my carbons back on them Yeah do it Do you got time yeah Well they’ve got like three or four reps anyway so I could just hang him whenever Oh should I [ __ ] out kick him on the home straight no I can’t I couldn’t could I i couldn’t out kick him on the home straight could I he’ll still have another 100 m Yeah Yeah it’s annoying Annoying Oh he’s on the back Like there’s a crack in my head Feels like I can tell you my love If you can see me now That’ll be the highlight of his trip won’t it that wasn’t fun mate Bad decision Bad bad decision Never again mate Never again Was very good session Yeah it was Yeah it was really good managed to do the three sets of uh seven and a half minutes was supposed to be on the plan what Danny got four sets but I think you’ve got to take into account the fact that we haven’t actually been at altitude that long so and even when you do convert the pace it’s still harder like so three sets was good gone for a fourth um but we just broke the fourth one up into into 1200s instead of a uh 2,300 m you already do two started weren’t you yeah we were going to do two and I said to after the second one We were like well that wasn’t too bad Did the third one but then could have probably done a fourth one But I mean it’s like you don’t have to force it do you i mean three 7 and 1 half minute efforts at 10k pace is pretty decent And then breaking the last one up into halves and then we actually finished quite a bit faster which felt easier So we finished strong It wasn’t like we held on So that’s a really good sign [Music] All right Tyler you ready i’m ready for it Born ready This the longest spike ready job Pretty much It’s going to be double what I’m what I did the other day So it’s going to be hard It’s going to be very hard I think But it’s just a steady one for a J I think Need to get rid of I need to get water bottles and everything Um I’m basically got sick with him otherwise I’ll get lost cuz there’s no GPS on my bike That’ll show you where you’ve been Yeah What do you reckon Joe there’s no point No point in what the route on my bike if you can keep up If you can’t keep up you have a front clip where you’re going are you waiting for it heat [Music] Heat [Music] [Music] Heat up here What the heck is this turn this off [Music] Heat up here Heat up here [Music]