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.  

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