Week 6: Kettlebell Types and Bikes

My groin muscle acts from all that cycling. And really it’s not a lot of cycling.

Argggh. Anyways, the switch over to Kettlebell type exercises is doing me good. Tiring like mad, but it shocks the body and hopefully I can push further when I go back to my usual workouts.

Training Schedule

Dates: 8-11 Sep 

Routine (Aug)	8	10	11	13
Kettlebell		Yes		Yes
Pylo (Others)
Core
Wght (Front)				Yes
Wght (Back)
Run
Bike	X 2		X 2

Next Goals

Dates: 15-17 Sep 

• +1 Bike
• Kettlebell type exercises.

Training Routines

Core

3 Sets

1. 15 X Lower abs
2. 15 X Side to Side
3. 15 X One Leg Marches
4. 15 X Crunches (Ball)
5. 35 sec Bridges (Ball)
6. 35 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)

Front

1. 10 X Squats (26 X 2 kg)
2. 10 X Single-leg Squats
3. 10 X Lunges (26 kg)
4. 20 X Push ups (inclined)
5. 10 X Shoulder Presses (26 kg)
6. 7 X 1-arm Push ups (3 steps)

Back

1. 3 X Pull Ups
2. 10 X 1-arm Back Rows (26 kg)
3. 12 X Inverted Rows
4. 20 X Single Leg Calf Raises
5. 10 X Deadlifts (26 X 2 kg)
6. 10 X Shrugs (26 X 2 kg)

Runs/Bicycle

1. Run (3.2 km) 
   Timing: 19:55; Speed: 9.64km/h
2. Cycle (4.6km X 2)
   Timing: 21:00; 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

Kettlebell-type

1. 10 X Dumbbell Swings (26 kg)
2. 10 X Squats to Presses (26 kg)
3. 10 X Cutter (26 kg)

Week 5.5:

Mmmm…. Feeling weak. I think it’s about time to slack off for a week or so. Will concentrate on recovery instead, with biking and full body exercises in between.

My legs are looking good and getting, however it doesn’t seem to be translating upwards to the rest of my body.

Training Schedule

Dates: 3-6 Sep

Routine (Aug)	3	4	5	6
Pylo (Std)		Yes – D
Pylo (Others)
Core				1/2 – D
Wght (Front)				Yes – D
Wght (Back)		Yes – D
Run				20:00 (DnD)
Bike	X 2 – D			X1 –DnD

Next Goals

Dates: 8-10 Sep 

• Just Bike & Kettlebell type exercises.

 

Training Routines

Core

3 Sets

1. 15 X Lower abs
2. 15 X Side to Side
3. 15 X One Leg Marches
4. 15 X Crunches (Ball)
5. 35 sec Bridges (Ball)
6. 35 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)

Front

1. 10 X Squats (26 X 2 kg)
2. 10 X Single-leg Squats
3. 10 X Lunges (26 kg)
4. 20 X Push ups (inclined)
5. 10 X Shoulder Presses (26 kg)
6. 7 X 1-arm Push ups (3 steps)

Back

1. 3 X Pull Ups
2. 10 X 1-arm Back Rows (26 kg)
3. 12 X Inverted Rows
4. 20 X Single Leg Calf Raises
5. 10 X Deadlifts (26 X 2 kg)
6. 10 X Shrugs (26 X 2 kg)

Runs/Bicycle

1. Run (3.2 km) 
   Timing: 19:55; Speed: 9.64km/h
2. Cycle (4.6km X 2)
   Timing: 21:00; 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

Week 5: O.O Good Run

Shaved 1 minute off my running time. Very cool.

Didn’t manage to Bike because of timing, and Pylo (Others) wasn’t done because of my aching feet. :(

Training Schedule

Dates: 30 Aug-1 Sep

Routine (Aug)	30	31	1
Pylo (Std)		Yes – D
Pylo (Others)			Yes
Core	1/2 – D	1/2 – D
Wght (Front)		Yes – D
Wght (Back)	Yes – D
Run			21:00 (19:55) – D
Bike			X 3

Next Goals

Dates: 3-5 Sep 

• +10 Shrugs (26 X 2 kg) to Back
• +1 to Core
• +1 to Inverted Rows

Training Routines

Core

3 Sets

1. 14 X Lower abs
2. 14 X Side to Side
3. 14 X one leg marches
4. 14 X Crunches (Ball)
5. 35 sec Bridges (Ball)
6. 35 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)

Front

1. 10 X Squats (26 X 2 kg)
2. 10 X Single-leg Squats
3. 10 X Lunges (26 kg)
4. 20 X Push ups (inclined)
5. 10 X Shoulder Presses (26 kg)
6. 7 X 1-arm Push ups (3 steps)

Back

1. 3 X Pull Ups
2. 10 X 1-arm Back Rows (26 kg)
3. 11 X Inverted Rows
4. 20 X Single Leg Calf Raises
5. 10 X Deadlifts (26 kg)

Runs/Bicycle

1. Run (3.2 km) 
   Timing: 19:55; Speed: 9.64km/h
2. Cycle (4.6km X 2)
   Timing: 21:00; 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