Wednesday, March 14, 2012

Strength: Week 2 Day 1 + 13km Cycle

Missed last Friday because of the flood situation and missed Monday because I was tired and hurting. Anyway, got a session in this morning instead of waiting until the evening.

300m Jog warm up followed by a few different drills - quick feet, high knees, butt kicks, kick throughs then;

3 x 30 mountain climbers
4 x 5+5 20kg KB snatches on the minute
20 push ups
3 x 5+5 Lunges (20kg KB)
3 x 15 Romanian Deadlifts (20kg KB)
50 Toe raises
50 Wipers
30 sec on, 30 sec off abs; sit ups, left side sit ups, right side sit ups, plank, left side plank, right side plank, hollow rock, sit ups, v-ups (was supposed to do 10 exercises...)
2 x 20 Calf raises (20kg KB)

Warm down


13km Cycle
Distance:13.16 km
Avg Speed:24.3 km/h
Elevation Gain:143 m