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Full Body S&C

LOAD: 150

Should include around 4-5 leg exercises. Squats, lunges, calf raises and a hinge exercise are important. Also 2-3 core exercises and both push & pull upper body exercises.

With the extra rest this week it might be worth getting this done Wednesday, gives the week a bit more balance.

Goblet Squat 2 x 8 (8kg)
Kettlebell Deadlift 2 x 10 (8kg)
Plank With Leg Raise 2 x 30s
Crab Walks 2 x 10
Russian Twist 2 X 15
Single Leg Calf Raises 2 x 10
Reverse Lunge 2 x 10
Hamstring Curls 2 x 10 (RB)
Bicep Curls 2 x 10 (5kg)
Farmers Walk 2 x 60s (8kg)
Bent Over Row 2 x 5 (5kg)
Shoulder Press 2 x 10 (1kg)
simon-linklater

Coach Simon

FEEDBACK

5

ENJOYMENT

RPE

PACE

‘. End of week tired ‘ is now a thing, 1/2 day today so met Sue W for a 5.5mile dog walk, so as per usual for Friday evening, I wasn’t feeling this. But 12x strength exercise 2×20 reps done, and 10 stretches. Ready now for pushing beds, patients and lockers round the hospital tomorrow as I co-ordinate reconfiguring 2 wards!😱( and then onto the Battle abbey silent disco) ….. my Sunday run is going to be slow!!!!
Su Sparkes
Probably the most exhausting feedback I’ve read this week. You’ve made me feel tired. Sounds like a busy weekend too. Take your time on that Sunday long run. At least your not racing! Great work on getting the strength work done Su.
simon-linklater

Coach Simon