5km run - 26minutes
20-15-15 [pushups, crunches, wide arm pushup, alternate crunches, narrow grip pushup] x 3 sets
cheat reps - part of my army group training with unrealistic targets
Spent 3 hours cleaning the toilet
Tuesday 011209 - Rest day.
Spent 2 hours cleaning the toilet.
Wednesday 021209 - Speed training and gym day.
Right shoulder only hurts at the extremes now.
Morning
2 x 2.2km run - 12:30 minutes for warmup, 10:30 for second
20-20[pushups-crunches-flutter kicks] x 2 sets
cheat reps once again, thanks to group training.
Afternoon
Dumbbell thrusters [2 x 15-17.50-20kg] x 5 x 2
Metcon workout, micromini-"Elizabeth";
15-12-9 [2 x 10kg] dumbbell squat cleans + pushups
timing 5:57 minutes
Dumbbell Deadlift Dropset
[2 x 30kg] - [2 x 22.5] x 20
[2 x 30kg] - [2 x 22.5] x 15
[2 x 30kg] - [2 x 22.5] x 12
done as fast as possible with no rest but dumbbells are harder to grip than barbells
they swing so I had to put them down momentarily to reposition every 2-5 reps.
Dumbbell Hug Squat Dropset
30kg x 12 + 22.5kg x 12 - 1:06min
30kg x 12 + 22.5kg x 12 - 1.10min followed by 12 body weight squats to 1:36min
Had thigh cramps when walking to the bus stop and home, first in left thigh then in the right.
Possibly due to dehydration or lack of stretching, as I was in a rush to get home from camp.
031209 Thursday - Rest day
Right shoulder almost fully healed.
Soreness in trapezius, upper back and thighs, more damage near the knees.
Recovery run, 3.8 km , timing 24:20 with traffic light stops.
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