Training for 15-21 May

Joe Miller
May 28, 2017
1 min read

Monday 15 May

Strength Warm up

Hand Power Snatch 4x5

One Arm Band Pulldowns 4x6

Runner Squat Single leg 4x6

Bench 4x6

Double Leg Heel Raise with Dumbbells 4x10

Upside Down Kettlebell Press 4x6

Single Leg Heel slide 4x6

Plyo:

side stepping

Forward Shuffle

Single Leg Cone Weave

Single leg Cone Jump Over

Tuesday 16 May

11.7 mile (2.6 Incline Barr Loop)

Hollow holds 4x24s

Shoulder Bridge 4x30s

Squats 4x6

Side Leg Lift 4x6

Seated Russian Twist 4x24

Hip Circles 4x10

Scapular Push-up 4x15

Hip Swivels 4x5

Stiff Windmill 5x5

Tuck ups 3x5

Elevated Push-ups 4x15

German Arm Swings 4x10

Elevated Ring Rows 4x15

Lat stretch 4x15s

Wednesday 17 May

9.2 Mile Run

Thursday 18 May

SoCo Run Club:

3.4 mile run with 3 rounds walking lunges to wall, 5 push-ups and jog back; 5 hill repeats; walking push-ups; bear crawl; 30 squats; 10 pull-ups and 10 toes to bar

Post Run Workout: 3 rounds of 15 Kettlebell Swings, 15 hanging knee ups; 15 Ring Rows

75 minutes Yin Yoga

Friday 19 May