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
- 15 X Lower abs
- 15 X Side to Side
- 15 X One Leg Marches
- 15 X Crunches (Ball)
- 35 sec Bridges (Ball)
- 35 sec Lay-outs
Pylometrics
Exercises (3 Sets)
Standard
- 11 X Squat to Jumps
- 11 X One-Two Hops
- 11 X Spilt Squat Shuffle
- 11 X Mountain Climber
- 31 X Single Ankle hops
Others
- 10 X Shoots
- 10X Roundhouse kicks
Weighted
Exercises (3 Sets)
Front
- 10 X Squats (26 X 2 kg)
- 10 X Single-leg Squats
- 10 X Lunges (26 kg)
- 20 X Push ups (inclined)
- 10 X Shoulder Presses (26 kg)
- 7 X 1-arm Push ups (3 steps)
Back
- 3 X Pull Ups
- 10 X 1-arm Back Rows (26 kg)
- 12 X Inverted Rows
- 20 X Single Leg Calf Raises
- 10 X Deadlifts (26 X 2 kg)
- 10 X Shrugs (26 X 2 kg)
Runs/Bicycle
- Run (3.2 km)
Timing: 19:55; Speed: 9.64km/h - Cycle (4.6km X 2)
Timing: 21:00; Ave Speed: ?? km/h
KIV
- Slope Runs (3x 0.38 km)
- Single-leg Isometric Deadlifts
- Single-leg Isometric Squats
- Isometric Squats
- 10 X Inclined Inverted Rows
Kettlebell-type
- 10 X Dumbbell Swings (26 kg)
- 10 X Squats to Presses (26 kg)
- 10 X Cutter (26 kg)
Week 5.5: Power Down
Mmmm…. Feeling weak. I think it’s about time to slack off for a week or so. Will concentrate on recovery instead, with biking and full body exercises in between.
My legs are looking good and getting, however it doesn’t seem to be translating upwards to the rest of my body.
Training Schedule
Dates: 3-6 Sep
Routine (Aug) |
3 | 4 | 5 | 6 |
Pylo (Std) | Yes – D |
|
||
Pylo (Others) | ||||
Core |
|
|
1/2 – D |
|
Wght (Front) |
Yes – D | |||
Wght (Back) | Yes – D | |||
Run | 20:00 (DnD) | |||
Bike | X 2 – D |
X1 –DnD |
Next Goals
Dates: 8-10 Sep
- Just Bike & Kettlebell type exercises.
Training Routines
Core
3 Sets
- 15 X Lower abs
- 15 X Side to Side
- 15 X One Leg Marches
- 15 X Crunches (Ball)
- 35 sec Bridges (Ball)
- 35 sec Lay-outs
Pylometrics
Exercises (3 Sets)
Standard
- 11 X Squat to Jumps
- 11 X One-Two Hops
- 11 X Spilt Squat Shuffle
- 11 X Mountain Climber
- 31 X Single Ankle hops
Others
- 10 X Shoots
- 10X Roundhouse kicks
Weighted
Exercises (3 Sets)
Front
- 10 X Squats (26 X 2 kg)
- 10 X Single-leg Squats
- 10 X Lunges (26 kg)
- 20 X Push ups (inclined)
- 10 X Shoulder Presses (26 kg)
- 7 X 1-arm Push ups (3 steps)
Back
- 3 X Pull Ups
- 10 X 1-arm Back Rows (26 kg)
- 12 X Inverted Rows
- 20 X Single Leg Calf Raises
- 10 X Deadlifts (26 X 2 kg)
- 10 X Shrugs (26 X 2 kg)
Runs/Bicycle
- Run (3.2 km)
Timing: 19:55; Speed: 9.64km/h - Cycle (4.6km X 2)
Timing: 21:00; Ave Speed: ?? km/h
KIV
- Slope Runs (3x 0.38 km)
- Single-leg Isometric Deadlifts
- Single-leg Isometric Squats
- Isometric Squats
- 10 X Inclined Inverted Rows
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
- 14 X Lower abs
- 14 X Side to Side
- 14 X one leg marches
- 14 X Crunches (Ball)
- 35 sec Bridges (Ball)
- 35 sec Lay-outs
Pylometrics
Exercises (3 Sets)
Standard
- 11 X Squat to Jumps
- 11 X One-Two Hops
- 11 X Spilt Squat Shuffle
- 11 X Mountain Climber
- 31 X Single Ankle hops
Others
- 10 X Shoots
- 10X Roundhouse kicks
Weighted
Exercises (3 Sets)
Front
- 10 X Squats (26 X 2 kg)
- 10 X Single-leg Squats
- 10 X Lunges (26 kg)
- 20 X Push ups (inclined)
- 10 X Shoulder Presses (26 kg)
- 7 X 1-arm Push ups (3 steps)
Back
- 3 X Pull Ups
- 10 X 1-arm Back Rows (26 kg)
- 11 X Inverted Rows
- 20 X Single Leg Calf Raises
- 10 X Deadlifts (26 kg)
Runs/Bicycle
- Run (3.2 km)
Timing: 19:55; Speed: 9.64km/h - Cycle (4.6km X 2)
Timing: 21:00; Ave Speed: ?? km/h
KIV
- Slope Runs (3x 0.38 km)
- Single-leg Isometric Deadlifts
- Single-leg Isometric Squats
- Isometric Squats
- 10 X Inclined Inverted Rows