Day 2
AM
Started the day with a 10km stretch at r20. I finished this at 1:56.2 pace but it was hard work. I need to increase (do some) mobility work as it is effecting my stroke.
PM
| Strength/Power 1 | 15 mins | ||
| Warm Up + Mobility | Actual | ||
| Straight Bar Deadlift | 2×8’5×5 | 60kg 100kg 5×5 | +10kg |
| RDL’s Double | 4×8 | 30kg e/s | Good |
| Loaded Side bridge (min 15kg) | 3 x 30sec | 15kg | Good |
| Weighted Pull Up | 2×8 5×5 | Red Band 2x5kg 3xBW | Get 5 kg all sets |
| Push Press | 4×8 | 50kg | +5kg |
| Hanging leg raise | 5×10 | Good | |
| Lying Tricep Ext | 4×12 | 10kg e/s – EZ Bar | +2.5kg e/s |
I was limited for time so worked through this session with the minimum of rests. This was a good session as it showed me where I can fine tune my weights for future weeks.
Cross training tomorrow – so a slow 3-4 mile run followed by foam rolling hell
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