Monday 23rd May 2016

Gym

Elements warm up
Fingers
Wrists
Shoulders
Stick
Squat

Elements W4D1

Frogger with jump x 1min ish

Narrow push ups x 10
Bench dips x 20
30s
Diamond push ups x 8
Bench dips x 15
30s
Narrow push ups x 6
Bench dips x 10
30s
Diamond push ups x 4
Bench dips x 5

Frogger stretch
20 x pulses 1m hold

Lunge stretch
10 x pulses 1m hold ES

3 x 5 x Ring dips
1m

4 x 4 x OAPU alternating arms
1m30s

3 x 5 x feet assisted (elevated) HSPU on rings

10 x HS kick up and holds
30s rests

5 x 3 x HSPU negatives

3 x 5 x lift up from crow using up band on Smith machine
1m30s

Stretch – pec tight

 

Run

Just getting out and running. Back in time for yoga.

Distance: 13.0km
Time: 1:16:44
Pace: 5:52/km
Strava

 

Yoga

Straight from running…

6:45 pm – 8:15 pm
Fierce Grace
Michele Pernetta

Too hot. But not too bad after the run, once the salty sweat stopped stinging my eyes!

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