Friday, July 22, 2016


Running feels better than stairs. Quads & calves still trashed :/





PureGym Sydenham

Warm up

10 x toes pointed scapular push ups

10 x CTF narrow push ups
10 x CTF regular
10 x CTF diamond
1m20s rests

10 x scapular pull ups
Should try getting higher next time

3 x HS
Held first two without touching wall!
3 x tuck
3 x HS

3 x straight arm crow to bent arm crow to headstand and back to bent arm

3 x 10 x p-bar leg raises

10 x ring dips
5 x 5kg
3 x 3 x 5kg
2m rests

3 x 5 x 5kg
1m30s rests

3 x 3 ES ring archer push ups
1m30s rests

Stretching in between sets


Victoria to Butter’s and back via Baywater PureGym to meet Ali

Av. Speed 20.3km/h


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