S&C

Exercises

Plank With Leg Raise	2 x 60s
Single Leg Deadlift	2 x 10 (8)
Press Up	2 x 15
Goblet Squat	2 x 20 (16)
Shoulder Press	2 x 10 (5)
Russian Twist	2 x 10 (8)
Split Squat	2 x 15 (8)
Bent Over Row	2 x 15 (5)
Single Leg Calf Raises	2 x 10
V-Sits	2 x 15
Tib Raises	2 x 15
Crab Walks	2 x 20
Pull Ups	2 x 10
Bicycle Crunch	2 x 20

TIMER

COACH NOTES

Easing back a little so only 1 session this week.

Coach Simon

RUNNER FEEDBACK

Fine, just got on with it – had a lot rattling around in my head so I didn’t really notice I was doing all the exercises and it went pretty quick. No niggles, just the upper arm stuff doesn’t seem to be getting easier! Squeezed an extra pullup in at the very end. Ha, what a hero. (I’m doing bicycle crunches instead of v-sits – not both, that would be mad I reckon…)

Sam Davies

COACH FEEDBACK

I did wonder why you had suddenly adding Bicycle Crunches as well. The V-Sit looks awful so don’t blame you. Your pull ups is bloody impressive so I’m not surprised it still feels tough. If you ever wanted to target the arms a little more you could include Bicep Curls and Tricep Dips. They are two that would make you look stronger in the arms, you wouldn’t run any faster but you’d look better. Nice work Sam.