Triathlon: Strength

2509

By: Noel Brand

JAN

31

Wednesday at 12:13am


Warm up: 5’ Ski/bike/row

1-5 pull up ladder

2-10 push up ladder

2 rounds:

5x KB swing

5x KB goblet sq

#

Rack pulls: work to heavy, then

5 x 3 @ 80% 1RM - 180” rest

in rest: 3/3 KB push press @ 24kg

#

5 rounds:

20 x bicep curl @ 20kg

20x Z-press @ 20kg

20mtr Kb waiter walk @ 24kg L

20mtr KB waiter walk @ 24kg R

#

Cool down: 5’ Ski/bike/row

hydrate, foam roll, stretch 


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