Sunday, 10 February 2013

We’ll be closed to celebrate Chinese New Year from 9 – 11 February.

Gong Xi Fa Cai!

 

CFE STRENGTH & CONDITIONING WOD: Rest Day

 

ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

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

Bike (SUN): 30M TT

Run (SUN): 13.1M @ 90% 15k TT pace

Row (SUN): 15k TT

Ruck (SUN): 15M @ 90% 12M TT pace @ 65#/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Swim (Sat or Off): 800m @ 90% 500m TT pace

Bike (SAT or SI): 30M TT

Run (SUN or SI): 13.1M @ 90% 15k TT pace

 

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