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)