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Rahul (145 Days)

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amitsheoran334
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41 views2 pages

Rahul (145 Days)

Uploaded by

amitsheoran334
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Rahul (145 days)

Monday
Morning- warmup abc stride
5*500m - 1.30 rest 2 min
Set rest 5 min
5*400m - 1.10 rest 90 sec

Evening- core workout 50 min


Running 30 min

Tuesday
Morning- weight training
- front squat - 60*12*2 set
- full squat- 70*16,80*12,90*8
- dumbbells jump - 3set (as per squat
- bench press - 40*16*3 set (dips)
- duck walk- 3set
- step up- 3 set
- clean & jerk- 40kg*12*3 set
- hip thrust- 70*16*3 set (with hold)

+ 6km - 4.15

Evening- running 15 min


Sit-up dips
Stretching

Wednesday
Warmup abc stride stretching
8(200+200) - (32+32) rest 30 sec
Set rest 4 min
Cool-down

Thursday
Morning- hurdle 4 set
Hurdle jump (40)
Slow fast (2set)
(10+10)

Evening- core 30 min without rest


30 min running
Friday
Morning- weight training
11 ex *2 set
- full squat- 70*10,80*8
- bench - 50*8,60*6
- clean - 50*10*2 set
- step up - 40kg*10*2 set
Running 10-15 min

Evening- warmup stretching


2km - 7min
1600m - 5.20min
1200m - 3.54 min
800m - 2.30 min
Rest 3-4 min

Saturday
Pace - 12 km - 4.20

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