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.

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