Home > Exercise, Fitness > Week 5.5: Power Down

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

  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
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    Categories: Exercise, Fitness
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