EXERCISE CHART [42]

Structure your weekly exercise plan. © 2009 Vertex42 LLC

WEEK 9/4/2018 to
GOALS [ Title, Organization ]

WARM UP DAYS:

ACTIVITY TIME / DIST SETS / REPS INTENSITY* NOTES

RUNNING STATS DAYS:

EXERCISES TIME / DISTANCE REST TIME DATE

WK1 jogging 28.5min 2.94km 16-Apr
WK2
WK3
WK4
TRAINING DAYS:

EXERCISES REP / DIST WK1 WK2 WK3 WK4 NOTES

jog low
sprint 10 30m medium
Sprint 10 10m med

CARDIO DAYS:

ACTIVITY WK1 WK2 WK3 WK4 NOTES

1a.farmer walk 0:00 50m 5x50m +10kg
1b.rev farmers walk 10 50m 5x50m +10kg
2a.tyre DL 10 5x5 +10kg rev rep sceme 10-1
2b.tyre RDL 10 5x5 +10kg

* Intensity: easy/medium/hard or poor/good/excellent [42]

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