23 April
Around The Square – 3 x 4
Speed Skaters – 2 x 15
Tuck Jumps – 10
180 Squat Jumps – 2 x 10
Hex DL (up onto toes) – 6,6 x 80kg, 6 x 90kg
Calf Raises – 3 x 40
Rowing Machine – 3 x 1km (4 mins) – 3:45.5, 3:47.7, 3:57.4
25 April
Lateral High Jumps – 2 x 20
Depth Jump (10 inch) – 2 x 8
Single Leg Box Jumps – 2 x 8 per leg
Seated Box Jumps – 2 x 8
Hed DL (up onto toes) – 6,6 x 100kg
Side Crunches – 2 x 20
Plate Twist 10kg – 3 x 30 secs
26 April
Rowing Machine – 10,000m in 43:12.9
Did exercises from three of the four Vert Shock sessions, need to do the final one next week. Pretty chilled week, need a few days off after trying 10km of rowing. Sore back, arms and legs from that but impressed with my pace.
Food intake P146 C152 F101 Cals 2110 thanks to a lot of beef and lamb. Also tried a 24 hour fast from Friday avo to Saturday avo, managed 21 hrs.
7th May is Vert Shock, can’t wait.