Monday, July 11, 2016

Run

Jog to gym, 20m stretch, shower, home

4.0km
6:04/km

Strava

 

Stretch

20 mins various

 

Walk

Roundabout wander to gym whilst chatting to Ali

4.8km
11:29/km

Strava

 

Gym

Warm up

10 x scapular pull ups

3 x
5 x pull ups
10 x push ups

10 x bodyweight pull ups

5 x 5kg

3 x 5 x 10kg

3 x 15kg (just)

3 x 5 x 10kg

5 x 5kg

3 x 5 x chin up with hard pull, slow negative

3 x
5 x Swiss ball pike with roll out
5 x without

In between sets:

Seated straddle leg raises
Leg swings
Other stretching
Didn’t stretch after run yesterday

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