Sunday, 14 April 2013

CFE STRENGTH & CONDITIONING WOD: Rest Day

Perform Strength & Conditioning Recovery following stamina work.

 

SKILLS & DRILLS

Perform 20-45min of skill/drills prior to Endurance WOD

Swim Skills & Drills

Bike Skills & Drills

Run Skills & Drills

 

ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 400y @ 85% of 500y TT pace

Bike (SUN): 10M @ 12M TT pace

Run (SUN): 10k @ 85% 10k TT pace

Row (SUN): 5k @ 85% 5k TT pace

Ruck (SUN): 10k @ 15k TT pace @ 55# Ruck/Boots/Utes

Post sport, time, or distance to comments.

Multi-Sport (3S)

Swim (SAT): 400y @ 85% of 500y TT pace

Bike (SUN or LI): 10M @ 12M TT pace

Run (OFF): Off

Post sport, 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.

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