Author: Noel

April 23, 2019

April 23, 2019

Due to SNOW we are running at the DOME this week =) 6pm Tuesday

10 minute warmup + 4 pillars + agility warmup

400 (5k)
800 (>5k)
1200 (10k)
1600 (10k)
1200 (10k)
800 (>5k)
400 (5k)

2 min rest between each set (6400 total)

April 21, 2019 – Bike/strength

April 21, 2019 – Bike/strength

Bike:

4321 warmup

3-5x

6 minutes @ 60%

1 minute @ 85%

2 minutes @ 50%

Each set increase your six minute block intensity by 3-5%

5-10 min cool down

Strength

Warmup:
3 sets

10 single leg box jump
30 second side plank
30 seconds psoas march

Main Set:
A1: Rear foot elevated split squat
4 x 8 reps each leg @2111
A2: Slow pushups
4 x 8 reps @2111
A3: med ball throws, lateral and overhead
4 x 30 reps (10 each way)

Bonus:
10 minutes continuous
60 second weighted wall sit
suitcase carry apps 30 yards each arm

April 17, 2019 – Swim/Strength

April 17, 2019 – Swim/Strength

Swim (GNT/all)

GNT:
WU:
200 EASY
4×50 (25 drill down, 25 swim)
4×75 – 25 kick/50 swim

Main set:
4×25, 15 sec rec
3×50, 20 sec rec
2×75, 20-25 sec rec
1×100, 30 sec rec
2×75, 20-25 sec rec
3×50, 20 sec rec
4×25, 15 sec rec

4x underwater 25s – see how far you can swim underwater in one breath, easy swim to finish if needed, plenty of rest

CD: 100 EASY

Strength
5 rounds easy pace:
10 goblet squats
60 second plank from hands
15 glute bridges
10 reverse snow angels – slow and controlled