Week 3:

So my bicycle ran out of air. It’s sitting on two deflated tires and I’ve to pump it back up again.

However  my air pump sucks. And bring it to the petrol station is a ridiculous waste of time as it doesn’t have the required PSI setting.

What’s left is to buy a floor pump. A massive monster that with nice long strokes and pushy as heck. At least my bicycle will be bouncing nicely in no time.

Achievements

Pylometrics: Done

Core: 1/2 Done

Bodyweight: Done

Run: Done

Cycle: No (see above)

Goals

Dates: 15-17 Aug

• +1 to Core
• + 5 Kg to Squats, Lunges, Presses
• + 0.2km to runs
• Include Dead Lifts

Training Routines

Dates: 11-13 Aug

Core

3 Sets

1. 12 X Lower abs
2. 12 X Side to Side
3. 12 X 5-sec one leg marches
4. 12 X Crunches (Ball)
5. 33 sec Bridges (Ball)
6. 33 sec Lay-outs

Pylometrics

Exercises (3 Sets)

1. 11 X Squat to Jumps
2. 11 X One-Two Hops
3. 11 X Spilt Squat Shuffle
4. 11 X Mountain Climber
5. 31 X Single Ankle hops

Others

1. 10 X Shoots
2. 10X Roundhouse kicks

Bodyweight

Exercises (3 Sets)

1. 10 X Squats (20 kg)
2. 10 X Single-leg Squats
3. 10 X Lunges (20 kg)
4. 20 X Single Leg Calf Raises
5. 15 X Push ups
6. 10 X Shoulder Presses (20 kg)
7. 11 X Rows

Runs/Bicycle

1. Run (3.4 km) 
   Timing: 23:00; Speed: 8.87 km/h
2. Cycle: 24.1km
   Timing: 1:40 h; Ave Speed: 14.46 km/h

KIV

1. Slope Runs (3x 0.38 km)
2. Single-leg Isometric Deadlifts
3. Single-leg Isometric Squats
4. Isometric Squats
5. 10 X Inclined Inverted Rows