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): 1000m TT
Bike (SUN): 20M TT
Run (SUN): 8M TT
C2 Row (SUN): 5k TT
Post sport and times to comments.
Multi-Sport (3S)
Choose ONE of the following sports:
Swim (SUN): 1000m TT OR 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
Bike (OFF): OFF
Run (SAT): 8M Tempo @ 85% of 10k TT Pace OR 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
Post sport and times 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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