Wednesday, 14 April 2010

Workout Day 3

Today we took turns doing an exercieses while the other ran 1.2km, once the runner had finished the mile they C and G would switch roles. The times from each run and reps from each exerciese where recorded.

Warm up

  • Run 1.2km
  • Stretching

Part 1

G
  • Run 1.2km 6:04 (mins)
  • Skipping with a rope 221 reps

C

  • Run a 1.2km 5:13 (mins)
  • Skips 360 reps

Part 2

G

  • Run 5:57

3kg

  • Dumbbell Bicep Curl 160 reps (DBC)
  • Lateral Raise Weight lifting 60 reps (LL)

C

  • Run 5:05

3kg

  • DBC 180 reps
  • LL 80 reps

Part 3

G

  • Run 5:51
  • Push-ups 50
  • Sit-ups 50

C

  • Run 4:53
  • Push-ups 100
  • Sit-ups 100

Part 4

G

  • Run 5:50
  • 3kg Kettlebell swing 80 reps (KbS)
  • Squats 80 reps

C

  • Run 5:12
  • 3kg KbS 100
  • Squats 100

Total -: Mins 43:15

Workout Day 2 (13/4/10)

C's workout

5 mi run

G's workout Part 1

x2

  • 800m run
  • 20 push-ups
  • 20 sit-ups
  • 20 burpees

Part 2

  • 30 squats
  • Repeated weights from Day 1 Part 1 (D1 P1)
  • 400m run
  • rest 5 mins

Part 3

  • Repeated weights D1 P1
  • 25,15,9 Crossfit kettle bell swings
  • 25,15,9 Squat thrusts
  • 1.2km run

Workout Day 1 (12/4/10)

Part 1

  • 400m run
  • 25 burpees
  • 25 push-ups
  • 25 sit-ups
  • 40 squats
  • 50 Dumbbell bicep curls weights (3kg)
  • 25 Lateral raise weight lifting (3kg)
  • 25 Behind head dumbbell exstension (3kg)
  • 400m run
  • 5min rest

Part 2

  • x3 plank 1 min (rest 30 sec each time)
  • Repeat weights from Part 1
  • 3 min rest

Part 3

  • 800m run