S&C

Exercises

Chest Press	3 x 10 (25)
Bicep Curls	3 x 10 (25)
Calf Raises	3 x 10 (15)
Tricep Dips Dumbbells	3 x 10 (25)
Russian Twist	3 x 10 (15)
Shoulder Press	3 x 10 (15)
Single Leg Deadlift	2 x 10 (10)
Leg Raises	2 x 10
Box Jump	1 x 10
Walking Lunges	3 x 10 (10)

TIMER

COACH NOTES

Another solid session. If the legs are feeling it from Wednesday session perhaps ease off the leg exercises a touch with two more sessions still to come over the weekend.

Coach Simon

RUNNER FEEDBACK

Good session! Legs were abit sore, after first interval session on three weeks, so change some of the weights to lighter, to make it slightly easier but got everything done!

Jack Matthews

COACH FEEDBACK

Well done Jack. Yeah always do that. It’s important to listen to the body and make those adjustments. It’s the day after big sessions that are muscle fibres may not have fully repaired and therefore we are most vulnerable to injury.