Sep 3, 2011

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


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