Monday/18 June’s 18:30 session moved to 18:00 to accommodate Fundamentals.
CFE STRENGTH & CONDITIONING WOD: Rest Day
ENDURANCE WOD:
CFE Strength & Conditioning WOD Rest Day. Follow with S&C Recovery.
“Sport (DAY)” refers to when the workout is programmed/designed to be performed.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 1500m TT
Bike (SUN): 30M TT
Run (SUN): 60 minute TT
C2 Row (SUN): 45 minute TT
Post sport and time/distance to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (SAT): 15:00 Tempo – 5:00 @ 95%, 5:00 @ 85%, 5:00 @ 95% perceived effort
Bike (SUN): 60 minute TT
Run (OFF): 10k @ 90% of 10k TT pace
Post sport and time/distance to comments.
STRENGTH & CONDITIONING RECOVERY
This can and should be done the day of races, after long runs, or on Sundays after interval work.
Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up. your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light : medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.
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