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 (12)
Shoulder Press	2 x 10 (5)
Russian Twist	2 x 10 (5)
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

TIMER

COACH NOTES

I see a lot of S&C sessions and this is now pretty impressive. So you should be feeling smug about your progress. Anytime you want to mix things up, and try something new, just shout.

Coach Simon

RUNNER FEEDBACK

Yeah this felt fine, tired for round 2 but it felt a bit easier than Weds. I’ve upped the squat weight to 16kg today to try out, it was fine – a little harder but 2 x 20 reps was no issue. Also doing 20 sit ups (bicycle crunches) now as I find them easy, and useful. I use the 8kg weight for Russian Twists too (don’t have aq 5kg bell). That cool?

Sam Davies

COACH FEEDBACK

This is all quality stuff. Really impressed with those gains. 2 x 20 with 16kg on the Goblet Squats is strong. One of my highlights from the awards was Paul picking a top which showed off his stronger physique. I know results are mainly about race times but to see some of the team change body shapes is even more satisfying for me as a coach. Some of the ladies have done that too although I’m always very sceptical of what I can and cannot say. Great work on these Sam.