Sunday, 27 July 2014

Rest Day

 

ENDURANCE WOD:

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 800m @ 85% 500m TT pace

Bike (SUN): 15k @ 85% 20k TT pace

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

Row (SUN): 3k @ 85% 2k TT pace

Ruck (SUN): 10k @ 85% 10M TT pace, 65# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Swim (SUN): 800m @ 85% 500m TT pace

Bike (OFF): OFF

Run (SAT or LI): 5k @ 85% 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.