Week 16.5: Content

“Climb climb climb!”

That was my mantra when I biked along Rifle Range Road – 3.5km in; 3.5km out. Up and down slopes. My thighs, hamstrings and groin burned at each revolution and each step.

Owww.

Achievements

Front Day: Done. No spilt routine.

Back Day: Done.
Morning: Run, Pull Ups, Bent Over Rows
Afternoon: Everything else

Cycle: 23km

Goals

Dates: 23-24 May

No increase in weight poundage.

• +1 to Pull Ups
• +1 to all Push Ups
• +1 to Single-Leg Squats

Training Routines

Dates: 19-21 May

Core

3 Sets

1. Planks: front, side & back (30 sec)
2. 10 X Side to side
3. 10 X lower abs
4. Stretches

Front Day

Exercises (3 Sets)
Weight: 22.5 kg/side

1. 10 X Arnold Presses
2. 10 X Front Squats

Weight: 22.5 kg

1. 3 X Stair Walking
2. 8 X Single-Leg Squats

Unweighted

1. 25 X Inclined Push Ups
2. 6 X 1-arm Push Ups (3 Steps)
3. 15 X Lateral Raises (5 kg/arm)

Back Day

Exercises (3 Sets)

Weight: 22.5 kg/side

1. 10 X Straight-leg Deadlifts
2. 12 X Shrugs + hold for 10 counts on last rep

Weight: 22.5 kg

1. 10 X Bent Over Rows
2. 10 X Single-leg Deadlifts
3. 10 X 2-armed Dumbell Snatch  

Unweighted (4 sets)

1. 7 X Pull Ups
2. 10 X Single-arm Inverted Rows + hold for 10 counts on last rep 
3. Isometric holds (10 sec)
4. 6 X 1-arm Push Ups (3 Steps)

Runs/Bicycle

1. Run (1.25 km)
   Timing: 14:00; Speed: ??.?? km/h; Ave rest: 10:00 min (doing pull ups)
2. Cycle: 23km
   Timing: 64:00; Speed: 21.5 km/h

KIV

1. 15 X Single Leg Calf Raises (+10 Double Leg Calf Raises)
2. Single-leg Isometric Deadlifts
3. Single-leg Isometric Squats
4. Isometric Squats
5. 10 X Inclined Inverted Rows
6. Slope Runs (2x 0.38 km)