2014 - #4

27012014
Total Distance: 5km (5.43/km average) PM run
YTD: 121.35km

28012014
12 x shoulder press (7.5kg)
12 x upright rows (17.5kg)
12 x single arm back row (12.5kg)
12 x wide leg squat/single arm shoulder press (7.5) L&R
12 x narrow leg squat (22kg)
(4 sets)

12 x adductors (45kg)
12 x squats/overhead medicine ball (4kg)
(4 x sets)

Core

Lunch Session
Easy Jog & 2 x Fleet Steeps
Total Distance: 5.3km
YTD:  126.65km

29012014
Rest Day

30102014
Rest Day.

31012014
Superset Pulley System:
12 x lunge/should pull
12 x chest press
12 x core rotation
12 x woodchoop (rope)
12 x cable lawn mower
12 x tricep pull down
(4 sets)
12 x hanging leg raises
(4 sets)

01022014
Striders 10km race: 53.01minutes
+ warm up
YTD: 138.56km

Commenced February Challenge

02022014
Rest Day:5km walk @ Wanda Beach