S&C

Exercises

Goblet Squat	2 x 8 (8kg)
Kettlebell Deadlift	2 x 10 (8kg)
Plank With Leg Raise	2 x 30s
Crab Walks	2 x 10
Russian Twist	2 X 15
Single Leg Calf Raises	2 x 10
Reverse Lunge	2 x 10
Hamstring Curls	2 x 10 (RB)
Bicep Curls	2 x 10 (5kg)
Farmers Walk	2 x 60s (8kg)
Bent Over Row	2 x 5 (5kg)
Shoulder Press	2 x 10 (1kg)

TIMER

COACH NOTES

Rinse and repeat!

Coach Simon

RUNNER FEEDBACK

Day off today, so I rescheduled from Friday, hoping to do 1/2 hr S&C, 1/2 hr spin, but it’s been one of those days, starting with the garage door collapsing when they delivered the new washing machine ( the old one having broken down!). I’ve managed the 1/2 hr ( with some effort) S&C and aim to spin on Friday. 🤷‍♀️ ( Ps I did catch up with mark yesterday after the turn, sadly not quite overtaking before the finish line).

Su Sparkes

COACH FEEDBACK

Well done on catching Mark. Something no-one managed in the handicap race this year. Bloody garage doors, I’ve had so dodgy ones in the past. There’s always something in a household which isn’t working quite right. Well done on the S&C though and hopefully nothing else breaks whilst to stop the Spin on Friday. Well done Su.