Plan 11 - Week 16

Week Commencing: 13 July 26

Choose Day👇

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Looks heavy because the rest day is Monday. Final week of plan 11 though, so a week off coming your way which should help keep you motivated this week. Obviously let me know if you are keen to continue and I will get a form on the dashboard for the new plan details. Let’s finish this plan with a bang!!

Coach Simon🍊

134 POINTS TARGET

MONDAY

Mark's Arms & Core Gym

11 PTS

Mark's Arms & Core Gym

Cross Trainer

10 Mins

Rowing Machine

5 Mins

Dead Bugs

2 x 8 (10kg)

Hip Thrusts

2 x 10 (7.5kg)

Plank

3 x 60

Flutter Kicks

2 x 60

Seated Row

3 x 12 (42.5 kg)

Lat Pull down

3 x 10 (35.5kg)

Shoulder Press

2 x 12 (16.25 kg)

Chest Press

2 x 12 (23.75kg)

Bicep Curls

2 x 10 (15kg)

Tricep Dips

2 x 15 (7kg)

Leg Press

3 X 8 (102.5kg)

Cable Push Out

2×10 (13.75kg)

Cable Rotation

2 x 10 (13.75kg)

TUESDAY

Hills Pyramid

28 PTS

Hills Pyramid

10 Mins WU

Zone 2: Easy

40 Mins Hills

Zone 5: 10K

10 Mins CD

Zone 2: Easy

Find a location where you can pick different points on the hill. Lamp posts are great. So for example you would run to the first lamppost and back to the bottom of the hill. Then to the second lamppost and back. Keep making the reps longer until you hit 20 mins, and then start making the reps shorter again.

Focus on effort level rather than pace or heart rate as both will fluctuate depending if you are going up or down the hill