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circlous monkeys
Tuesday, February 5, 2008
Track and Field is the best cca to be in. We have a wide variety of fun stuff to do for trng, especally if you are in sprints, like soccer, floorball, frisbee. For this cny, the sprinters will be trng too! So do consider joining Track and Field, the heaven of Vjc. (ok enough for crapping, this post is actually for trackers only.)

Sprinters, there will be trng this Saturday(9 Feb) at Bishan Stadium at 9am. But this is only for those who can make it on sat

Those who can make it on sat, you will still have to train, but its on our own and its circuit.

For 10om/200m/110mh/100mh

Things to do in 1 set:
1) 100m then do 15 push ups
2) 100m then do 25 sit ups
3) 100m then do 20 squats

the pace of 100m will be at 90% and do at least 5 sets.
there is a 3mins rest between each set. thats it for circuit.

after circuit, do a 20min fast run
and finish off with core stability*

For 400m/400mh

Things to do in 1 set:
1) 400m then 15 push ups, 25 sit ups and 20 squats

the pace of 400m for the guys is 75s-90s, the girls is 85s-100s
and do at least 5 sets with 2-3mins rest in between each set and thats all for circuit.

after circuit, do a 30mins jog
and finish off with core stability*


*front, back, left side and right side bridge. do 3 sets, each side is 1min with 1min rest in between each side.


Happy CNY to both trackers and my ex-class(sry for having to use the class blog to spread my trng prog but thks a lot!!!), have fun trng and mugging:)




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Victoria Junior College
07S42
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