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Full Body S&C

LOAD: 15

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.

Anything else I can do to motivate you. I don’t want just to keep saying yeah that’s ok, when missing runs or S&C, but equally you are slightly different to most of the team given what you’ve achieved already this year. But if you do need me to be sterner at any point, just say. Can be hard to find the right balance sometimes. But I appreciate your routine lately has made sticking to the plan very hard, rather than it be lack of motivation.

Plank With Leg Raise 2 x 70s
Single Leg Deadlift 2 x 12 (8)
Press Up 2 x 16
Goblet Squat 2 x 22 (16)
Russian Twist 2 x 10 (10)
Split Squat 2 x 15 (12)
Single Leg Calf Raises 2 x 12
Pull Ups 2 x 12
Tib Raises 2 x 15
Crab Walks 2 x 22
Bicycle Crunch 2 x 25
Bent Knee Calf Raises 2 x 12 (8)
simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

NA

PACE

Yeah, I got through this fine. Quads still a bit sore from earlier in the week (relays) but my back is almost better so didn’t have a good excuse to not do a full session today. It was OK, managed everything OK except the pull-ups (just 20 today). My new fan was excellent and kept me cool(ish), still sweating buckets though. No niggles and felt OK after.
Sam Davies
Brilliant work. 20 pull-ups is still incredibly impressive and puts me to shame for sure. Could we go as far as saying you’re in the best shape, fitness wise for many many years. I think it’s important to embrace that, even if you have those days when things hurt. Well done Sam.
simon-linklater

Coach Simon