S&C

Exercises

Rowing Machine	10 Mins
Skipping	3 x 15s
Step Ups	60 Secs
Box Jump	10
Leg Extension	2 x 10 (20)
Lat Pull down	2 x 10 (40)
Shoulder Press	2 x 10 (10)
Split Squat	2 x 12
Side Lunges	2 x 15
Ab Crunch	2 x 10 (22.5)
KettleBell Swings	2 x 15 (14)
Farmers Walk	2 x 60 Secs (12)

TIMER

COACH NOTES

We are it this stage of the plan where the Sunday runs are quite demanding, so just listen to the body as ease back if need be. This is the time you’re most likely to pick up an injury. If you feel ok, follow the plan.

Coach Simon

RUNNER FEEDBACK

Tried a different time to see if its quieter. Gym very busy plus a fight between to men. Manage to do most of the weights etc . I made up for the weights I couldn’t get on by doing some of Wednesday. The ones I missed today I will do Wednesday.

Sue Mann

COACH FEEDBACK

Good thinking about switching some of the exercises. So an actual fight in the gym? Crikey that sounds a bit scary. Hopefully they calmed down a little. I’ve had a few of the team mention how busy the gyms have been lately. I’m sure it will calm down once January is over and the new years resolutions start to fall by the wayside. Well done Sue.