14km - 1hr07min - RPE 7.5 A bit of a tempo run yesterday after two weeks without one. Been slightly more than knocked out by the new callisthenics workouts but definitely feeling improvements on the strength department. Heres my daily set of workouts aside from the usual mileages. Uppers 1. Close Pushups X 20 2. Wide Pushups X 20 3. Diamond Pushups X 15 4. Reverse Pushups x 10 5. Russian Pushups X 5 Core 1. Crunches X 20 2. Leg Lifts X 20 3. Suspended Leg Presses X 20 4. Sit Ups X 15 5. Jack Knife Sit Ups X 15 6. Side Jack Knife Sit Ups X 15 on each sides Legs 1. Squats X 20 2. Pistol Squats X 10 on each sides 3. Bridge X 20 5. One-legged Bridge X 15 on each sides 6. Lunges X 20 7. Calf Raises on Box X 20 8. One-legged Calf raises on Box X 15 on each sides 9. Shin Raises on Box X 20 Takes about 20 minutes to complete with about 20 seconds rest in between. Make sure push ups are done deep and steady with nose touching the ground on each rep. Trying to push each set into the 20s in the next 2 months.
Posted on: Wed, 12 Mar 2014 00:51:58 +0000
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