Monday, March. 21st, 2011
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20min warm up
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good stretch
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3 x 20m A skips
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2 x 20m B skips
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1 x 20m running A skips
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3 x 30+m scissor kicks
tempo (on soccer field)
- 10 x diagonals (110m), 60m walk recoveries
5min rest - 6 x diagonals
(total: 1760m)
Gym:
- SLDL’s: 3 x 8 reps (bar+20, bar+30, bar+30) new bar (different country and all), so I’m not sure if this one is 16kg as it was in Milan.
- bench press: 2 x 6 reps (bar+20, bar+30)
- swiss ball glute raises: 3 x 12
- lateral pulldowns: 3 x 8 (45, 50, 55kg)
- chin downs: 2 x 8 (55, 55kg)
- donkey kicks: 2 x 25 each leg
- fire hydrants: 2 x 25 each leg
- leg curls: 1 x 8
- abs here and there
(some parts of this city are just lovely. And the parts are many)
p.s. It looks like I did not crack my other kneecap from that door jam after all. Pfeww… !! >> For my sister mostly, who said that she would have purposely broken her own kneecap if mine proved to be hurt :eek: