Exercise Distance or Time 7/03 9/03
Walking side squat with band 10 each side   3 x 3
10kg Barbell sit to stand x 10 10 kg 3 x 10
Cable kick back x 10 each leg 3.25 then 5 plate 3 x 10
Lat step over back row
 7.5 3 x 20

Elbows to knees crunches x 5
  3 x 5
Reverse crunches x 5   3 x 5
Hand release push ups   3 x 12
Trot around tree
  x 3
Cable upright row
10 plate 3 x 12
Circle shoulders 2 kg 3 x 12

 

Exercise Distance or Time 7/03 8/03 11/03 12/03 13/03
Treadmill Run/Jog/Walk 1 km (time trial)   -1.98 sec   L 6.5 -1.16sec L 6.8 -1.89 sec
Hand release pushups 1 min          
Rower (time trial) 1 km -1.02 sec 500 m 2.28 sec      
Assisted Chin-ups (wide grip) weight: 70kgs 1 min   4 x 12 4 x 12   4 x 12
Spin Bike Seated - Level 10 1 km (time trial)   -1.22 sec     -1.19 sec
Bench Press Weight used: 10kg 1 min   4 x 12 4 x 12   4 x 12
Wall Squat Hold Max Hold          
Cable back row 2.5     4 x 12    3 x 12
Circle Shoulders 2 kg          3 x 12