Sunday, 2 December 2012

CFE STRENGTH & CONDITIONING WOD: Rest Day

Perform Strength & Conditioning Recovery following stamina work.

 

ENDURANCE WOD:

3+ Hours BEFORE CFE Strength & Conditioning WOD. Follow with S&C Recovery.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 800m @ 90% of 500m pace

Bike (SUN): 15M @ 90% of 10M TT pace

Run (SUN): 5k @ 85% of 5k TT pace

Row (SUN): 5k @ 85% of 5k TT pace (How to set your Drag Factor)

Ruck (SUN): 5k @ 85% of 5k TT pace @ 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): Off

Bike (SAT or Short Interval): 15M @ 90% of 10M TT pace

Run (SUN to Short Interval): 5k @ 85% of 5k TT pace

Post sport and time 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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