## Recap of week 7
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<center> https://www.thequench.com/wp-content/uploads/2014/09/workout-shoes.jpg</center> 
<center> [Source]( https://www.thequench.com/fitness/5-fitness-workouts-can-less-20-minutes-home/)</center> 
Herby I proclaim that Im BACK! The injured tight did not complain even once and I managed to go 100% once more after quite some time without facing consequences. What can I tell you guys…just in time… My priority for this week would be to start working on the “bonus dept” I have from previous weeks. In two weeks we are going to have the first weekend-long practice with our team and right the weekends the same will happen with the future National team. Season is starting guys and with it the need to start working even harder! Prepare for lot of running this week:).
-	Arms day ✓
-	Running  ✓
-	Practice ✓
-	~~Plyometric~~ (Arms day)– Had to work on a construction site and it was rather exhausting arms-wise…Didn’t have energy, nor the motivtation to do legs still ✓
-	Bonus: 2000 stairs and 1400 jump overs ✕ 
 [Week 1]( https://steemit.com/sports/@fingersik/week-1-workout-training-challenge)
[Week 2]( https://steemit.com/sports/@fingersik/week-2-steem-s-workout-training-challenge)
[Week 3]( https://steemit.com/sports/@fingersik/week-3-workout-training-challenge)
[Week 4]( https://steemit.com/sports/@fingersik/week-4-workout-training-challenge)
[Week 5]( https://steemit.com/sports/@fingersik/week-5-workout-training-challenge)
[Week 6]( https://steemit.com/sports/@fingersik/week-6-workout-training-challenge)
[Week 7]( https://steemit.com/sports/@fingersik/week-7-workout-training-challenge)

### First day
Practice

OR

Running pyramid – 1x400 into 2x 200 into 4x 100 into 2x 200 into 1x400

As fast as possible! 

### Second day
Practice

Core day - Every exercise should last for 45-60 seconds. The pause in-between them should last for 45 seconds.
2 rounds!

#### Russian twist

https://www.youtube.com/watch?v=ByM9rL90DEk&feature=youtu.be

#### Little V-ups
	
https://www.youtube.com/watch?v=lxnJ1S1-Ilg&feature=youtu.be

#### Side plank

https://www.youtube.com/watch?v=NXr4Fw8q60o

#### Big V-ups

https://www.youtube.com/watch?v=hgpxbEpEgxE&feature=youtu.be

### Third day
Practice

OR

Running – aim for 3:30 per 800m

### Fourth day
Running pyramid – 1x400 into 2x 200 into 4x 100 into 2x 200 into 1x400

As fast as possible! 

### Reggae days

Usually we have 2 regeneration days, but this time we will have 3 too! My body simply feels tense and having more regeneration days and less training days seems like a reasonable move. Whenever you feel like having a day off, don’t be afraid to just chill. When you do opt for day off though you should at least stretch, go to sauna, have a warm bath…whatever will help your muscles to get its relief from the tension.
### Bonus
At this point it’s stupid to keep stacking the bonus. I will keep it as it is for now (currently 2000 stairs and 1400 jump overs – jumping rope). I do not want to do any sprints still (so no stairs), but I’ll try to slowly start jumping. It also might be a good “warm up” for the muscle. It could keep it active, while not pressuring it too much. I swear that I really WILL start doing it this week!

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<center> https://steemitimages.com/0x0/https://steemitimages.com/DQmP5UjMYs2Etq5LHZni4QASouDxH6cCSTHTFuLJr6Tvtzx/follow_fingersik.gif </center>