Sunday, 18 November 2012

CFE STRENGTH & CONDITIONING WOD: Rest Day

Perform Strength & Conditioning Recovery following stamina work.


ENDURANCE WOD:

3+ Hours Before CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1200m @ 95% of 1200m TT pace

Bike (SUN): 20M @ 95% of 20M TT pace

Run (SUN): 15k @ 95% of 15k TT pace

C2 Row (SUN): 15k @ 95% of 15k TT pace

Ruck (SUN): 8M @ 95% of 8M TT pace; use 40# ruck/vest

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF):  OFF

Bike (SAT): 60 minutes @ 85% Effort

Run (SUN): 15k TT

Post sport and times/distances 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