2014 - Week 2.

06012014
Rest day.

07012014
(Morning session)
 Superset Pulley System:
12 x lunge/should pull
12 x core rotation
12 x woodchoop (rope)
12 x overhead tricep extensions
12 x crossover back
(4 sets)
Abs.

(Lunch Session)
Easy jog, 2 x fleet steps.
Distance: 4.5km
YTD:  66.94

08012014 - 14012014

Sick: respitoary infection & fluid on lungs

15012014
Easy Jog: Sans Souci circuit
Distance: 7km
YTD: 66.94

16012014
12 x incline fly (7.5kg)
12 x overhead tricep extensions (10kg)
12 x shoulder flys (6kg)
12 x single leg roman dead lifts (6kg)
10 x dead lifts (20kg olympic bar)
12 x kettlebell squats
(4 sets)

12 x cable lawn mower (5kg)
12 x cable wood chop (10kg)
(3 sets)