Aug 24, 2011

Week 4: This schedule needs an overhaul

At least for the format of my exercise posts.

While it’s nice to jot everything down, I also use it as a reminder and schedule keeper. So in the interest of making my life easier, I’ll be revamping this post’s format for my next round. Open-mouthed smile 

Achievements

Pylometrics: Done

Core: Done

Bodyweight:  Done (1 set left)

Run:  Done

Cycle:  Done 1 round

Goals

Dates: 25-27 Aug
  • + 5 to Push Ups
  • + 1 to Cycle rounds
  • +2 to One-Arm Push Ups

Training Routines

Dates: 21-23 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)
Standard

  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

Weighted

Exercises (3 Sets)

Lower Body

  1. 10 X Squats (25 X 2 kg)
  2. 10 X Single-leg Squats
  3. 10 X Lunges (25 kg)
  4. 20 X Single Leg Calf Raises
  5. 10 X Deadlifts (25 kg)

Upper Body

  1. 15 X Push ups
  2. 10 X Shoulder Presses (25 kg)
  3. 5 X 1-arm Push ups
  4. 10 X 1-arm Back Rows (25 kg)
  5. 11 X Inverted Rows

Runs/Bicycle

  1. Run (3.2 km) 
    Timing: 20:40; Speed: ??km/h
  2. Cycle (4.6km)
    Timing: 12:00; Ave Speed: ?? 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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