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.

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