Wednesday, 26 October 2011

Times:
  • 6:00am - Coach:  Paul
  • 8:30am - Coach:  Lisa
  • 6:00pm - Coach:  Paul
Warm-up:
  • Row 500m or ride 0.5 mile.
    • Keep moving until the coach begins the session.
  • DS/BM
  • Wrists
  • P/S/P/C
  • Leg swing
  • Achilles
  • Shoulders
  • GM
  • Tabata ride
 Skill review / enhancement / instruction:
  • Thruster
Strength:
  • Single arm press, find your 1RM on each arm.
Stamina:
30 minutes:
  • Row as far as you can in 30 minutes, one minute rest every three minutes.
  • Do as many thrusters as possible during your rest period.  (75#/45#)
Stretch / Mobility
Posted by Paul at Tue, 25 Oct 2011 20:45:07 GMT
Categories: WM

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