Training for 8-14 May

Monday 8 May

Strength Warm-up

Power Cleans 75% body weight 3x4

Pull up 3x5

Front Squat 75% body weight 3x5

Alternating Dumbbell Chest Press 3x5

Single Leg Heel Raise 3x10

Upside Down Kettlebell Press 3x5

Single Leg Supine Hamstring Curl/Bridge 3x6

Plyometrics:

Ankle Flips

Skip

Single leg hop through cones

Single leg hop over cones

75 Minutes Warm Flow Yoga

Tuesday 9 May

8.4 mile mountain bike

5 mile run

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 10 May

7.8 mile run

Thursday 11 May

Strength Warm-up

Power Cleans 75% body weight 3x4

Pull up 3x5

Front Squat 75% body weight 3x5

Alternating Dumbbell Chest Press 3x5

Single Leg Heel Raise 3x10

Upside Down Kettlebell Press 3x5

Single Leg Supine Hamstring Curl/Bridge 3x6

Plyometrics:

Ankle Flips

Skip

Single leg hop through cones

Single leg hop over cones

75 Minute Yin Yoga

Friday 12 May

Run 14.7 (Barr Camp and Back)

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

Sunday 14 May

20lb 5k vest run in bedrocks