Triathlon: recovery run / strength endurance

2509

By: Noel Brand

JAN

08

Monday at 3:11am


AM: 45’ Recovery run @ easy pace

#

PM: 

warm up: 10’ ski/bike/row 

3 sets:

5x wall squats

10x air squats

5x goblet squats

10x walling lunges

#

Back squat work to heavy triples

#

10-1 

Backsquat @ 50-60% 1RM

after every set: 40mtr farmers walk @ 80% BW

#

5 sets:

20x bicep curl @ 20kg

20x z-press @ 20kg

#

Cool down: 10’ Ski/bike/row

#

make sure there is 4-6 hours between sessions


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