Training Log Archive: Carl006

Warm up 1km run fast pace (4min/km)

Super Circuit
Strength Circuit, start of doing stairs then head to machine. With doing stairs in between each machine (12 machines).

Rotation
Squat jumps. 5 sets of 5
Starting at 1,5m height

Squats with 20kg kettle bell

Core.
1 sets of 20 reps normal sit ups on sit up bench.
3 sets of 20 reps core leg lifts with straight legs
2 sets of 20 reps core leg lifts bent knees, lifting knees up to my chest.

400km run (5min/km pace)

Rolled out muscles
10 Sunsolutes

Warm up 2km run fast pace (4min/km)

Strength Circuit, start of doing stairs then head to machine. With doing stairs in between each machine (12 machines).

Squat jumps. 5 sets of 5
Starting at 1m height
Ending off on set 5 at 1,5m (there about)

Core.
1 set of 10 reps with 2kg medicine ball. Doing sit up catching ball the doing sit up with the ball and throwing it back.
1 set of 10 reps with 10kg weight. Sit ups with a weight on your stomach making it harder work.
1 set of 15 reps with 5kg weight.
3 sets of 20 reps normal sit ups on sit up bench.

1km run (5min/km pace)

Warm up 1km run.

Strength Circuit, start of doing stairs then head to machine. With doing stairs in between each machine (12 machines).

Squats with weight. 5 sets of 10
Set 1-3 50kg
Set 4-5 70kg

1km swim