Thursday 13th February 2014

5m X trainer

Cycling cardio:

1m @ 90rpm @ Level 5
2m @ 120rpm @Level 5
1m @ 80rpm @ Level 7
2m @ 120rpm @Level 7
1m @ 70rpm @ Level 9
2m @ 115rpm @Level 9
1m @ 60rpm @ Level 3

Couldn’t consistently hit 120 @ Level 9

Toega holds x 6
Hip flexor stretch 30s
3 x 10 calf raises (neutral, in, out)

3 sets of 5 reps of PDCD (BW)
It starts here…

4 rounds of:
30s of on the spot jumps (barefoot conditioning, 180bpm)
20 x rocking squats
2min run @ 9km/h

(Total of 8min barefoot running)

3 x 10 x 20kg seated rows
1m rest

3 x 15 push ups

3 x supersets:
10 x swiss ball pikes
15 x inverse rows

First session back on bodyweight training after two weeks off. Felt good. Will try not to race back into it…

This was also my pre-carb load session – been back on VLC since the 3rd (down from 64.4 to 62.3 yayz) but due some carbz after a bit more HIIT etc. (Following CKD if anyone reading cares)

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