Sep 13, 2011

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)


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