Jul 31, 2011

Week 01.5: Of Core

My throat is scratchy and achy. I haven’t been sleeping well. I think it’s all the work that I’ve taken on. My shoulder still aches and clicks when I lift it over my head.  But I can do a few push ups.

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Achievements

Pylometrics: Done

Core: Done

Bodyweight: Done

Run: Done

Cycle: Done

Goals

Dates: 2-4 Aug
  • +1 to Core
  • +1 to Cycle reps

Training Routines

Dates: 28-31 Jul

Core

3 Sets
  1. 11 X Lower abs
  2. 11 X Side to Side
  3. 5 X 5-sec one leg marches
  4. 11 X Crunches (Ball)
  5. 31 sec Bridges (Ball)
  6. 31 sec Lay-outs

Pylometrics

Exercises (3 Sets)

  1. 10 X Squat to Jumps
  2. 10 X One-Two Hops
  3. 10 X Spilt Squat Shuffle
  4. 10 X Mountain Climber
  5. 30 X Single Ankle hops
Others
  1. 10 X Shoots
  2. 10X Roundhouse kicks

Bodyweight

Exercises (3 Sets)

  1. 10 X Squats
  2. 6 X Single-leg Squats (-4)
  3. 10 X Lunges
  4. 15 X Single Leg Calf Raises

    Runs/Bicycle

    1. Run (2.4 km) 
      Timing: 21:51; Speed: ??.?? km/h
    2. Cycle: 3X 4.4km (13.2km)
      Timing: 45:00; Fastest Speed: 34km/h; Ave Speed: 17.6 km/h

    KIV

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


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