Monday: physiotherapy session
Tuesday:
9.5km stationary bicycle in 17:00
30min stretching
20min foam rolling
Incline bench press: 6 at 40, 50, 50, 52.5
20min foam rolling on a steel water bottle filled with boiling water (yes this is painful)
Thursday:
13km stationary bicycle in 21:00
20min stretching
Muscle-ups: 5x5
Hamstring curl: 12 at 7.5, 10, 12.5kg
90° extensions 3x10
Seated row: 10 at 45, 50, 50kg
25 leg lifts, 25 full body crunches
Push press: 5 at 40, 42.5, 45, 47.5, 50kg
3x20 situps
No comments:
Post a Comment