S&C

Exercises

Chest Press	3 x 8 (27.5)
Plank	2 x 60 Secs
Farmers Walk	2 x 60 Secs (27.55)
KettleBell Swings	2 x 15 (24)
Goblet Squat	2 x 10 (12kg)
Cable Torso Rotation	2 x 10 (25)
Split Squat	2 x 10 (8kg)
Lat Pull down	2 x 10 (50)
Ab Crunch	2 x 15 (78)
Seated Hip Abductor	2 x 10 (117)
Seated Hip Adductor	2 x 10 (90)

TIMER

COACH NOTES

Are you planning on doing S&C at home? Let me know and if so what weights you have access too. I can then create a routine which works all the key muscle groups and movement patterns.

Coach Simon

RUNNER FEEDBACK

Done on Wednesday, only change is ab machine was in use, so done bicep curls, will switch them for the next session and do abs

Jack Matthews

COACH FEEDBACK

Great work Jack. No worries on the switch around.