Summer routine: Workout 11

13:00 Gym

Warmup


Rower 3 minutes

Workout

Triset of:
Squats 8,6,4x135
Press 8,6,4x 85
Clean 8,6,4x 95


slat board Situps 20x10
L-Fly 2x10x7.5



Stretch: Hip flexors, chest, quads
Rehab: SI and Ankle


A little rushed today so did a mini circuit. Will move heavier squats to Friday.

Kettlebell fun

19:00 Home

Warm up 8kg

Halos 2x10
Wall touches 2x10
Goblet squats 10


Workout 20kg

5 rounds of

GS 3
Pullups 5
Pushups 10
Swings 15


Rehab SI, AT
Stretch: Chest, hamstrings.

Run

10:30 home

Ran 23minutes.
Average HR 137

Stretch: Quads, calves, bretzel, chest
Rehab: SI, AT

Summer Routine: Workout 10

12:30 Gym

Warmup


Rower 3 minutes

Workout

Squats 15x140
Bench Press 2x8x120
Machine high row 2x8x90
Standing Calf raises 2x15x90
Frog kicks 2x25

Swim 15 minutes


Stretch: HF, chest, calves
Rehab: SI and Ankle

Swimming

18:30 Pool

Swimming 45 minutes crawl.

Rehab SI and AT.

Pilates

19:30 Home

Pilates 25 minutes.

Swimming

18:30

one hour crawl practice.

Summer Routine: Workout 9

12:45 Gym

Warmup


Rower 3 minutes

Workout

Squats 8,6,4x190
Press 8,6,4x 65,85,95
Clean 8,6,4x 95, 105,115
Situps 2x20x10
L-Fly 2x10x5



Stretch: Hip flexors, chest, hamstrings
Rehab: SI and Ankle

Conditioning

08:00 Home

Run 25 minutes

Swings 3x25x24

Stretch

Summer Routine: Workout 8

12:30 Gym

Warmup


Rower 3 minutes

Workout

Squats 15x135
Bench Press 2x8x120
Pullups 2x8xBW+10
Calf raises 2x15x140
Frog kicks 2x25



Stretch: HF, chest, calves
Rehab: SI and Ankle

Swimming

18:30

one hour crawl practice.

Summer Routine:Workout 7

12:45 Gym

Warmup


Rower 3 minutes

Workout

Squats 8,6,4x185
Clean and press 8,6,4x 65,85,95
Slant board Situps 2x20x5
L-Fly 2x10x10



Stretch: Hip flexors, chest, hamstrings
Rehab: SI and Ankle

Quick one whilst cooking dinner

13:00 Home

Warm up 8kg

Halos 2x10
Wall touches 2x10
Goblet squats 10

Workout 24kg

Swings 5x15
Dips 5x5

Rehab SI, AT
Stretch: Pigeon, hip flexors

Run

18:30 Home

Run 20 minutes

Pushups 2x15
Pullups 2x10

Stretch: Calves and quads
Rehab SI and ankle.

Summer Routine: Workout 6

13:00 Gym

Warmup


Rower 3 minutes

Workout

Squats 15x135
Wide grip partial Deadlift 10x185
Bench Press 2x8x115
L Fly 2x10x10
Frog kicks 2x25



Stretch: Quads, chest, calves
Rehab: SI and Ankle

Evening run.

18:30 home

Run 25 minutes.

Stretch: Quads, calves.
Rehab: Ankle, AT.

Summer Routine: Workout 5.

13:00 Gym

Warmup


Rower 3 minutes

Workout

Squats 8,6,4x185
Clean and press 4x4x85
Machine pullover 2x12x50
Calf raises 2x20x90
Situps 2x20x5



Stretch: Quads, chest, calves
Rehab: SI and Ankle

Conditioning

13:00 Home

Warm up 8kg

Halos 2x10
Wall touches 2x10
Goblet squats 10


Workout 20kg

6 x Suitcase walk
6x3 GS

Swings 3x25
Pushups  3x15

TGU 1


Rehab SI, AT
Stretch: Chest, hamstrings.

Bike ride

09:00 Home

One hour bike ride, about 10 miles.

Would have been less if I didn't get lost.

Conditioning

13:00 Home


Warm up 8kg

Halos 2x10
Wall touches 2x10
Goblet squats 10


Workout 16kg

Pullups 10
GS 10

Swings 10,9...1
Pushups  1,2...10


Pullups 10
GS 10


Rehab SI
Stretch: Chest, hamstrings.

Run in the sun

08:00 Home

Run 25 minutes with stroller.

Wow my son is getting heavy. But the 30 pounder loved it, whee.

Summer Routine: Workout 4

13:00 Gym

Warmup


Rower 3 minutes

Workout

Squats 8x190, 16x135
Press 8x85, 12x65
Machine Row 2x8x90
Calf raises 2x15x180
Situps 2x20x5



Stretch: Quads, chest, calves
Rehab: SI