Friday, 3 October 2014

DELOADING WEEK

Strength:

3 sets 4/8 Front Squat/Back Squat @ 70% of 1RM FS

 

Strength & Conditioning WOD:

21-15-9

MBC 9/7KG

False Grip Ring Row

 

Single Sport Endurance Workout

Choose ONE of the following sports

Swim (THU): 4 x 400m TTs, full recovery between efforts

Bike (THU): 4 x 5k TTs, full recovery between efforts

Run (THU): 4 x 1M TTs, full recovery between efforts

Row (THU): 4 x 1k TTs, full recovery between efforts

Ruck (THU): 4 x 2M TTs, full recovery between efforts

 

Multi-Sport Endurance Workout

Perform each workout on the day listed

Swim (SAT or TT): 4 x 400m TTs, full recovery between efforts

Bike (OFF): OFF

Run (FRI): 4 x 1M TTs, full recovery between efforts