Sunday, September 2, 2007

SEP HOLS TRAINING SCHELDULE
Monday

3km run

5sets of 20 push ups, counts of 4

5sets of 20 crunches, counts of 4

Gym: Squats (3x12)

Bench press (3x12)

Lat Pulldown (3x12)

Shoulder Press (3x12)

Reverse Flyes (3x12)

Front Delt Raise (3x12)

Bench Pull (3x12)

Lower Back Extensions (3x12)

Sit ups (3x12)

Snatches (3x25per hand)


Tuesday

4km run

5sets of 20 push ups, counts of 4

5sets of 20 crunches, counts of 4

40 laps swim


Wednesday

Same as Monday


Thursday

5km run

5sets of 20 push ups, counts of 4

5sets of 20 crunches, counts of 4

100 pull ups

45 laps swim


Friday

Same as Monday


Saturday

6km run

5sets of 20 push ups, counts of 4

5sets of 20 crunches, counts of 4

120 pull ups

50 laps swim


Sunday

Rest


Please take time off to train. Call or text me if you have any queries. Study hard. Cya.


- Shawn

&WELCOME&

Welcome to CJC CANOEING site on the net.
Visit regularly for updates on training schedules, meetings and everything about canoeing stuff!

&THE TEAM&

CAPTAIN;
Gerald Lim
GIRLS' CAPTAIN;
Cassandra Lee
VICE CAPTAIN;
Soh Hwa Jie
SECRETARY;
Lee Yi Ling
TREASURER;
Wang Feng Lin
QUARTER MASTER;
Teo Jun Kai

9 Girls, 13 Guys
Cassandra Lee
Charlene Koh
Gavrielle Kang
Jane Seah
Kelly Neo
Lee Yi Ling
Marilyn Chua
Penelope Lim
Shermaine Chek
Audrey Koh
Denise Cheong
Joey Chan
Ng Si Xuan


Cephas Tan
Chong Ang Shen
Gerald Lim
Gerald Ong
Hilmi Bin Anuar
John Wu
Kenny Chiang
Marcus Tan
Nicholas Wah
Soh Hwa Jie
Tan Yu Hao
Teo Jun Kai
Wang Feng Lin
Andrew Chua
Choo Jia Han
Gilbert Wong
Liu Yao
Lin Liqian
Shawn Chin

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