W.O.D.: E Tempo / Time Trial Day 1 Week 10

CFE STRENGTH & CONDITIONING WOD:

On the minute for 10 minutes:

2 Power Snatches @ 75% of Power Snatch 1RM

5 burpees

Post loads to comments.


ENDURANCE WOD:

3+ Hours BEFORE CFE Strength & Conditioning WOD.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (SUN): 1500m TT

Bike (SUN): 30M TT

Run (SUN): 3 x 5k, rest 10:00-15:00 between each, hold 5k splits within 0:30-0:45 of each other

C2 Row (SUN): 3 x 5k, rest 10:00-15:00 between each, hold splits within 0:30-0:45 of each other

Ruck (SUN): 3 x 5k with 35# ruck/vest + boots/utes, rest 5:00 between each, hold splits within 0:30-0:45 of each other

Post sport and time(s) to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (OFF): 500m TT

Bike (SAT): 60 minutes @ 85% effort

Run (SUN): 3 x 5k, rest 10:00-15:00 between each, hold 5k splits within 0:30-0:45 of each other

Post sport and distance/time(s) 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.


Endurance Athletes and Using the Box Squat


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Comments (5)

Daniel
on Friday, June 08, 2012 at 11:37 pm
Programming
If I wanted to train for running and cycling only is following the multisport days without the swim or what?
Kaitlin
on Saturday, June 09, 2012 at 04:14 am
RE:Programming
Yes
Brad Williams
on Saturday, June 09, 2012 at 06:17 am
6/9/12 WOD
Interval swim this morning. Didn't have an paddles. Not sure on distance for any of them either. Swim really got body stretched out and was perfect for day-before-race. Strength Recovery after. Mobility rest of day. Gonna have a good day tomorrow!!
Alan Pamayo
on Saturday, June 09, 2012 at 05:41 pm
S&C WOD
WOD as RX'd @ 135 Power Snatch: 22, 19, 18, 17, 16, 16, 17, 17, 17, & 15 sec.
tony
on Sunday, June 10, 2012 at 07:52 pm
S&C WoD
Power Snatch @ 65#
Comments are closed for this post.