Training Log Archive: rickypIn the 1 days ending Mar 23, 2017:
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Thursday Mar 23, 2017 #
6 AM
Swimming (Pool) 1:01:09 [2]
TTC Swim ~ 3220m
Sprinting and power today. Nice change to all the endurance stuff.
Warm up and drills then main set was:
Repeat for 30mins (3 x (40m CSS [10s]) + 40m PDQ [10s] + 40m easy [10s])
10 mins Pull Buoy and band
8 x 20m PQD [30s]
Sprinting and power today. Nice change to all the endurance stuff.
Warm up and drills then main set was:
Repeat for 30mins (3 x (40m CSS [10s]) + 40m PDQ [10s] + 40m easy [10s])
10 mins Pull Buoy and band
8 x 20m PQD [30s]
6 PM
Cycling (Indoor) 35:00 [2]
7 PM
S & C 1:00:00 [0]
3x10 Thoracic Exercises - All fours, Spiderman, Press up
2x10 Goblet Squats w/ pause (16kg)
2x10 Single-leg Hip Hinge (16kg)
10+10 Single-leg Box Squats
3x (15+15) Hip adduction with raised leg
4 short lengths Inchworm
4 short lengths Spiderman Crawl
3 x 10 Sideways squats with resistance band
16+16 Single-leg hops - Forward/Back, Sideways
10+10 Single-leg Push Off
10x Broad Jumps
3x5 pull ups
3x10 Weighted lunges (2 x 14kg dumbells)
3x 5+5 Bulgarian split squats (2 x 14kg dumbells)
2x10 Goblet Squats w/ pause (16kg)
2x10 Single-leg Hip Hinge (16kg)
10+10 Single-leg Box Squats
3x (15+15) Hip adduction with raised leg
4 short lengths Inchworm
4 short lengths Spiderman Crawl
3 x 10 Sideways squats with resistance band
16+16 Single-leg hops - Forward/Back, Sideways
10+10 Single-leg Push Off
10x Broad Jumps
3x5 pull ups
3x10 Weighted lunges (2 x 14kg dumbells)
3x 5+5 Bulgarian split squats (2 x 14kg dumbells)