S&C

Exercises

Squats	2 x 20
Plank	2 x 60s
KettleBell Swings	2 x 20 (9kg)
KettleBell Side Dips	2 x 20 (9kg)
Kettlebell Overhead press	2 x 20 (9kg)
Split Squat	2 x 10 (6kg)
Kettlebell Bent Over Row	2 x 10 (6kg)
Leg Lowers	1 x 10
Leg Raises	1 x 10
Press Up	2 x 15
Russian Twist	2 x 15
Glute Bridge	2 x 10
Shoulder Taps	2 x 20
Calf Raises	2 x 10

TIMER

COACH NOTES

The Monday one worries me a little and is probably the one just to be careful of. Listen to the body and if anything feels tight just be smart and ease back. If you feel good, smash it out the park.

Coach Simon

RUNNER FEEDBACK

Never have I ever felt so exhausted as after that over/under marathon pace session yesterday. So I was not looking forward quite so much to S&C this morning but it’s done. I did modify the 9kg KB exs to 15 instead of 20 – hope that’s OK. I notice that I always used to do R Twists one side at a time w Paul, ie 15 to the right, then 15 to left. So I’ve done that until checking the video, which shows him going one side then the other – I tried that today but it feels lots easier!

Sarah Marzaioli

COACH FEEDBACK

Well done Sarah. Hopefully you feel better rested as the week goes on. That’s fine about dropping the reps, it’s important to listen to the body and ease off from time to time when needed. That’s an interesting point about the Russian Twist. I’ve only ever done it, or seen it performed from one side to the other, but I can see why Paul would recommend it the other way. Find which one works best for you I guess, easier isn’t always better though.