Sunday, 26 October 2014

Rest Day

 

ENDURANCE WOD: (From CF Endurance)

Perform Strength & Conditioning Recovery if needed.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 800m TT

Bike (SUN): 12M TT

Run (SUN): 10k TT

Row (SUN): 5k TT

Ruck (SUN): 12M TT, 55# Ruck/Boots/Utes

Post sport and time to comments.

Multi-Sport (3S)

Saturday is the 3S rest day

Swim (OFF): OFF

Bike (SUN): 15M TT

Run (OFF): OFF

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.

Categories:

Tagged:

No responses yet

Leave a Reply

Older Posts