Sunday, 20 January 2013

CFE STRENGTH & CONDITIONING WOD: Rest Day

Perform Strength & Conditioning Recovery following stamina work.

 

ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 800m TT

Bike (SUN): 15M @ 85% of 15M TT pace

Run (SUN):10k TT

Row (SUN): 2-4 x 2k @ 90% of 2k TT pace, 5:00-10:00 rest between, hold efforts within 1:00-2:00

Ruck (SUN): 15M TT @ 65# Ruck/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Swim (SAT or Off): 800m TT

Bike (SAT followed by Run LI): 15M @ 85% of 15M TT pace

Run (SUN or LI): 10k TT

 

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.