Twenty2

Last week wasn't a recovery week Bro - this is :-)

Monday
AM - sleep in :-)
PM - 35mins strength session + 15mins stretching at lunch:

- 5mins bike w/u
- lunges with pulses on a ladder of 6/8/10/12/10/8/6 - crap these are hard
- 2 supersets of 20 x chest flyes on swiss ball + 20 x single arm rows
- 2 sets x 12 single leg dead lifts with 6kg. Ouchy !

Tuesday
AM - 20mins walk + 15mins run (2.4k). I really enjoyed my run this morning - it's so much easier when you don't have to swim & ride beforehand.
PM - massage at lunch & easy, not to mention scenic, 1k swim after work. With the fear of my next race looming, I took the opportunity to practice my sighting - I need it.

Wednesday
Rest day :-)

Thursday
AM - return of the torturer, aka my PT. 60mins strength session at 7am which (thanks to it being a recovery week) was bloody hard work but not completely & utterly shattering like his usual sessions:

- 5mins run w/u
- 20 x wall squats (with s/ball), bicep curl & shoulder press (2 x 5kg d/b)
- 360 degrees lunges & bicep curl (2 x 5kg d/b)
- diagonal walking lunges with 10kg
- 20 x oblique twisty thing on the ground with 10kg kettle ball (KB)
- 2 x supersets using 7kg KB: 1 squat with KB extended overhead followed by 10 x tricep extensions
- 20 x oblique twisty things with 7kg KB
- 50 x crunches
- 2 x supersets of 1 squat/10 x tricep extensions with 7kg KB
- push ups - 10 on toes, then 10 on knees with a 'pulse' at the bottom of the push up. Nasty
- 15 x wall squats (with s/ball), bicep curl & shoulder press (10kg KB)
- 20 x hamstring curls (s/ball)
- 5 push ups on a swiss ball (really freakn hard)
- 20 x seated rows
- stretching

BS here I come :-)