Sunday, 19 August 2012

CFE STRENGTH & CONDITIONING WOD: Rest Day

 

ENDURANCE WOD:

CFE Strength & Conditioning WOD Rest Day. Follow with S&C Recovery.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 45 minute TT

Bike (SUN): 60 minute TT

Run (SUN): 60 minute TT

C2 Row (SUN): 45 minute TT

Post sport and distance to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): 500m TT

Bike (SAT): 15M @ 90% of 20M TT Pace

Run (SUN): 60:00 TT

Post sport and time or 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.

Categories:

Tagged:

No responses yet

Leave a Reply

Older Posts