Training for 24-30 April
24 April 2017
10 minute warm-up
Hang Clean 3x5
Front Squat 3x6
Ring L Sit-up Pull-ups 3x6
Supine Leg Curls on the Floor 3x10
Alternating One Arm Ball Push-ups 3x12
Quick Rebound lower leg 3x10
Upside Down Kettle bell press 3x6
Plyo/Agility-
Shuffle through cones
Slalom through cones
Single leg hop through cones
Single leg bound over cones
17.5 mile bike ride
25 April 2017
Triple Incline Barr Trail loop
Hollow hold 4x24s
Supine Shoulder Bridge 4x30s
squat 5x3
Quadruped lateral leg raise 5x3
Russian twist seated 4x24
Hip circles 4x10
Scapular push-ups 4x16
Hip swivel 4x5 Stiff windmill 5x5
Tuck ups 5x3
Elevated push-up 4x16
German arm swings 4x10
Ring vertical rows 4x16
Lat stretch 4x15s
Warm flow yoga 75 minutes
26 April 2017
rest
27 April 2017
10.3 mile run
28 April 2017
10 minute warm-up
Hang Clean 3x5
Front Squat 3x6
Ring L Sit-up Pull-ups 3x6
Supine Leg Curls on the Floor 3x10
Alternating One Arm Ball Push-ups 3x12
Quick Rebound lower leg 3x10
Upside Down Kettle bell press 3x6
Plyo/Agility-
Shuffle through cones
Slalom through cones
Single leg hop through cones
Single leg bound over cones
17.5 mile bike ride
29 April 2017
7 mile Sandal run
Hollow hold 4x24s
Supine Shoulder Bridge 4x30s
squat 5x3
Quadruped lateral leg raise 5x3
Russian twist seated 4x24
Hip circles 4x10
Scapular push-ups 4x16
Hip swivel 4x5 Stiff windmill 5x5
Tuck ups 5x3
Elevated push-up 4x16
German arm swings 4x10
Ring vertical rows 4x16
Lat stretch 4x15s
30 April 2017
rest