Friday, November 11, 2016

Cycle

Work Ride
17.7km
Speed 18.2km/h

Strava

 

Gym 

Victoria PureGym

7 min warm up

Thumbs up etc 10 to 1

10 x scapular pull ups

3 x wall walk + HS hold trying to kick off wall
1m rests
Do not like

10 x kick up, touch wall as lightly as possible
30s rests
Quite successful!

5 x wall walks
1m rests

3 x 6 x Swiss ball leg lifts (3 each leg)
2m

4 x 10 x pull ups
2m rests

5 x 3 x explosive pull ups
45s

Assisted MU
5 x 14kg
3 x 11.3kg
4 x 11.3kg
4 x 11.3kg
2 x 9kg (second messy)

Stretches
3 x lunge ES
3 x Cossack ES
3 x frog
3 x hamstring ES
3 x weighted pancake 20kg bar

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