Training Week from 27 January 2014

Training Week from 27 January 2014

MONDAY 27 JAN 14
6:30am 1 hour 6sets 6reps cosgrove evil 8 20kg bar
5:30pm 2 x spinn v hard 10min on 2min off x 6

TUESDAY 28 JAN 14
6:30am in glasgow for CGA - 100+ skipping, 10k on erg in 37min 23secs, 4 x 25 reps of calf raise with 14kg hand weights

WEDNESDAY 29 JAN 14
6:30am in glasgow for CGA - 50min run/jog incl some plyometic jumps on steps by the clyde

THURSDAY 30 JAN 14
7:00am 6reps cosgrove evil 8 (24kg bar)

FRIDAY 31 JAN 14
7:30am in glasgow for CGA - late night, late wake 100 situps, 100 pressups, 169 skips, 4 x 25 calf raise 14kg dumb bells
7:00pm 1set, 6reps lightweight cosgrove evil 8 (8kg bar) then 5set, 6reps cosgrove evil 8 (24kg bar) - help advise chap on rowing machine.

SATURDAY 01 JAN 14
6:30am in glasgow for CGA - 4sets of (curl & press 14kg dumb, then 100 skips) 5set, 6reps cosgrove evil 8 (24kg bar) , 4 x 25 calf raise 14kg dumb bells, then medi ball catch, and 1 leg deadlifts


SUNDAY 02 JAN 14
8:00am 2hour run (12 Hills, (12 x 200ft of climbing) 13ish miles). 1. Up above Queens V res., Down hill. 2. Up Gorey hill by chip shop + steps., Down road into Gorey. 3. Up steep hill beside the toilets, and Up Rue de la Garrenne., Down into Anne Port. 4. Up hill behind Moonrakers., Down hills behind Les Arches. 5. Up hill opposite Archirondel., Up steep hill., Down Rue de Solitude. 6. Up hill beside the woods, toward Rozel., Down toward St Caths loop. Then the same course in reverse.
10:00am Plan Yoga
6:30pm Plan Gym

TOTALS
Swim (Target 5-7k)
Bike (Target 80-120m)
Run (Target (20-35m)
Gym (Target 2-3hrs)
Hours (Target 12-18hrs)