Wow. This is a big week. Do the best you can.

150 Points Target
145 Points Achieved

Really pleased with this week to hit such a high volume. Running still giving me a bit of discomfort but already starting to notice a difference from the S&C!

Top work Coach!!

MONDAY

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Simon’s Arms Workout

5 POINTS

Barbell Bicep Curls 2 x 15 (12.5kg)
Tricep Extensions 2 x 15 (7kg)
Dumbbell Shrugs 2 x 15 (10kg)
Shoulder Press 2 x 15 (???)
Chest Press 2 x 15 (???)
Lat Pulldown 2 x 15 (25kg)
Farmers Walk 2 x 60s (12kg)

Get back to 2018 Si!!

60 Mins Elliptical

18 POINTS

“A good way to boost cardio without the impact. A banging playlist can help.”

23 Points
TR 60%
Did core instead of arms!
Solid start to the week.

TUESDAY

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30 Mins Solo Spin

10 POINTS

A good way to smash out some cardio in just 30 mins. You should find you get a good sweat on doing this session.

8 x 2 Mins Hill Reps

26 POINTS

Big session this! But ideal if you have a hilly race coming up. Focus on good form and don’t go off too hard in rep 1, let the hill make it tough. Good luck! You got this. Run tall & proud.

22 Points
TR 70%
Solid day. S&C was a good workout and enjoyed doing the spin with Jax. Feeling good about this week.
Decent start to the week. Keep ticking off the session.

WEDNESDAY

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15 Mins Core

5 POINTS

Recoveries: Just 30s between sets. Take a little longer if you start to find it tough.

A really quick 15 minute core workout!! Click on the exercise to view the workout

45 Mins Easy

14 POINTS

The only real mistake you can make here is going too fast. Try and pick a flat route as well. Hills will push that RPE too high.

19 Points
TR 70%
45 mins and core. Decent day
Great work boss!

thursday

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

FRIDAY

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15 Mins Core

5 POINTS

Recoveries: Just 30s between sets. Take a little longer if you start to find it tough.

A really quick 15 minute core workout!! Click on the exercise to view the workout

60 Mins Elliptical

18 POINTS

“A good way to boost cardio without the impact. A banging playlist can help.”

37 Points
TR 70%
1-2-1 trying to keep with Lucy Brett who smashed it Legs session in the gym 30 mins spin 20 mins on the Stair Master 37pts banked!!! #letsgo
37 pts. Hell yeah

SATURDAY

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Simon’s Arms Workout

5 POINTS

Barbell Bicep Curls 2 x 15 (12.5kg)
Tricep Extensions 2 x 15 (7kg)
Dumbbell Shrugs 2 x 15 (10kg)
Shoulder Press 2 x 15 (???)
Chest Press 2 x 15 (???)
Lat Pulldown 2 x 15 (25kg)
Farmers Walk 2 x 60s (12kg)

Get back to 2018 Si!!

Easy parkrun

9 POINTS

“Easy means Easy! Not 5k pace, not 10k pace, not even marathon pace. Easy pace!! 😉”

Save those legs for the bigger sessions and enjoy running comfortably among the pack.

Thank you.

19 Points
TR 40%
Got it done, although was feeling it afterwards
Let’s go with 19pts to include the core workout as well.

SUNDAY

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20 Mins Stair Climbing

12 POINTS

A great form of cross trainer for us runners. Take a few minutes to warm up at find your stride but then push hard. You can real bang for your buck with just 20 mins on the stair climber. I hit around level 10 when doing these but find the right speed for you that you can maintain, but you find this tough.

30 Mins Solo Spin

10 POINTS

A good way to smash out some cardio in just 30 mins. You should find you get a good sweat on doing this session.

30 Mins Elliptical

9 POINTS

30 Mins Elliptical  (RPE: 6-7)

A good way to boost cardio whilst reducing the risk of injury. The elliptical can tone muscles and improve endurance whilst being gentle on your joints.

31 Points
TR 40%
Smashed it and felt great.
Great session mate!