Wednesday Morning
Dips 10/Pullups 7/Pushups 20

Wednesday Evening - 7pm - Warm
Knox Masters
The Half Marathon Hcp was on tonight
at Knox so i just went along to do some
training.
Warmup around 4kms Bike ride
Lots of stair running followed by jumps
firstly going up single stairs then later
up double stairs aiming for height etc.
Then a couple of sets of 10 box jumps
at around 20' height and that was it for
the night.
Still feeling the Psoas so no running for
a while yet.



Tuesday Morning
Dips 10/Pullups 7/Pushups 20

Tuesday Evening - 5.20pm - Warm
Conditioning Session
Warmup 400m slow jogging pace then 100m
hard walk
3 sets of high knees/bum kicks/goosesteps
Stretching in the lunge position both sides
GHR 2 x 8 (hold 3secs at the top)

Circuit in rotation - (21/15/9 reps) for time
Pushups
Box Jumps - 18"
Medball Throwdowns - (3kg)
Skipping - single unders (210/150/90)

Time 9:48

DL's 2 x 3 x 60kgs/1 x 5 x 60kgs