CFE STRENGTH & CONDITIONING WOD: Rest Day
ENDURANCE WOD:
CFE Strength & Conditioning WOD Rest Day. Follow with S&C Recovery.
Single-Sport (SS)
Choose ONE of the following sports:
Swim (SUN): 45 minute TT
Bike (SUN): 60 minute TT
Run (SUN): 60 minute TT
C2 Row (SUN): 45 minute TT
Post sport and distance to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (OFF): 500m TT
Bike (SAT): 15M @ 90% of 20M TT Pace
Run (SUN): 60:00 TT
Post sport and 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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