W5D2 – Strength

AM 1. Learning to Run again 5' Brisk Walking 6 x 45" Jogging 45" Walking 2 x 1' Jogging 1' Walking Reflection: Started out on the concrete track but felt the impact was too much so I shifted to the grass beside the track. Some minor pains in my ankle and knee but ignored that … Continue reading W5D2 – Strength

W4D3 – Strength & Met Con

Weights / Gym Finish one exercise then move on, rest as long as needed. (Reps in brackets) Jefferson Deadlift, 60kg (6L-7R-10L-6R) Dips, body weight (8-8-9-12-14) Front racked Squats, 40kg (6-7-8-8) Weighted pull-ups, 10kg (bodyweight:26, 5-6-6) Met Con Workout  Circuit workout with no rest! 3 sets of 1min per exercise: Alternate medicine ball archer push-ups Seated … Continue reading W4D3 – Strength & Met Con

W3D6 – Strength

CALISTHENICS/KETTLEBELL  WU: 750m loaded carry with 16kg kettlebell + dynamic swinging 2 sets AMRAP (Reps in brackets) circuit-style with minimal rest between exercises:  Kettlebell swing (50, 50) Pushups (20, 20) Jumping lunges (20, 20,) Reclined rows (20, 20,) Leg lifts (10, 10) Consecutive Mountain climbers to elbow + followed by alternate elbow (10+5, 20) Calf … Continue reading W3D6 – Strength

W1D1 (27.06.2015)

Week 1 Day 1 - Strength Day 3 sets of As Many Reps As Possible (AMRAP), done in a circuit 1. Inclined push-ups with knee on the floor (~10) 2. Reclined body-weight rows (10~12) 3. Pull-ups (1) 4. Standing Calf Raisers (~10) 5. Walking Lunges (15~20) 6. Hanging Leg lifts (~5) 7. Hanging oblique knee raise … Continue reading W1D1 (27.06.2015)