Triathlon: Strength

2509

By: Noel Brand

JAN

03

Wednesday at 12:19am


Warm up: 10' ski/bike/row
3 rounds:
10x KB Swing
10x KB Goblet sq
10x KB RDL
4x 30"|/30" Shoulder health
#
Rack pulls - work to heavy triples
3 x 3 @ heavy - 180" rest.
#
10' AMRAP: - don't rush this, especially the weighted carries!!
5x neutral grip pull ups
40mtr sandbag bear hug carries @ 60kg
10x z-press @ 20kg
40mtr farmers walk @ 2x 32kg
#
4 sets:
21's bicep curls @ 20kg
#
Cool down: 10' ski/bike/row
stretches


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