Aug 22, 2011

Week 3.5: One Week

Been busy. But managed to put in some time on the exercise machine.

Sorry for the terse updates. Got work to go back to. Open-mouthed smile

Achievements

Pylometrics: Done

Core: Done

Bodyweight:  Done

Run:  Done. 2.4km in 16.21

Cycle: Done

Goals

Dates: 21-23 Aug
  • + Upper body exercises

Training Routines

Dates: 15-19 Aug

Core

3 Sets
  1. 13 X Lower abs
  2. 13 X Side to Side
  3. 13 X 5-sec one leg marches
  4. 13 X Crunches (Ball)
  5. 34 sec Bridges (Ball)
  6. 34 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 (25 kg)
  2. 10 X Single-leg Squats
  3. 10 X Lunges (25 kg)
  4. 20 X Single Leg Calf Raises
  5. 15 X Push ups
  6. 10 X Deadlifts (25 kg)
  7. 10 X Shoulder Presses (25 kg)
  8. 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


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