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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.

Squats 2 x 20
Plank 2 x 70s
KettleBell Swings 2 x 20 (9kg)
KettleBell Side Dips 2 x 20 (9kg)
Kettlebell Overhead press 2 x 20 (9kg)
Split Squat 2 x 10 (6kg)
Kettlebell Bent Over Row 2 x 15 (6kg)
Leg Lowers 1 x 10
Leg Raises 1 x 10
Press Up 2 x 15
Russian Twist 2 x 20
Glute Bridge 2 x 10
Shoulder Taps 2 x 20
Calf Raises 2 x 10 (6kg)
simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

NA

PACE

Oh dear – I’m pretty sure that the combo of exertion then rest contribute to those weird pains in legs; yesterday’s long run followed by a lazy afternoon probably fed into the pain I had this morning during S&C. I’m pretty sure my plan would have included a rest day after the long run but I rescheduled as I won’t have much opportunity while on child-minding duties over next days. Anyway, all done, through gritted teeth!
Sarah Marzaioli
I think you’re a little like me in that your stubborn to tick everything off and had a similar experience myself when I swapped my Saturday schedule with Sunday last week. It meant I ran 20 miles at marathon pace on Saturday and the following day, when rest was probably needed, I stuck to the schedule and did S&C and 30 mins easy. Safe to say it wasn’t easy or pain free. But that’s ok. That’s the people we are. The reason we’ve had success right? So whilst it might not always be the best decision, ultimately our determination, stubbornness or however we should word it, has worked for us to this point, so we should be proud of that attributes. I hope the child minding isn’t too demanding and you manage to get some well deserved rest. Well done for getting this done Sarah.
simon-linklater

Coach Simon