03/23 WODs

Rest... or Strength and Conditioning Recovery...

This can and should be done the day of races, after long runs, or on Sundays after interval work.

Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up... your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light - medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD.

My abs were still very sore from a few days ago and could barely do a situp. So I did some hip extensions (3x15) and GHR's (1x10). Swung a 36# KB (3x15), did 112# bench press (3x15), pull-ups (1x10). Definitely still feeling the after effects of the previous workouts. Should have been at least active during my R&R week... Oh well.

Anaerobic Endurance Strength and Conditioning Rest Day
Bike: SC: 12mile TT, LC: 25mile TT, U: 30mile TT

Road on the trainer and did 1 hour at a good tempo. Not sure on the distance covered but it was an honest effort. Probably closer to 20 miles vs. the 25-30.

Dr. Reid was in a we did a scaled version of the deadlifts and double-unders.

3 Rounds
10 Deadlifts @ 90#
25 Tuck jumps

Strong on the deadlifts! Knees didn't get that high on the jumps, but she did the very best she could. Funny how tiring simple little jumps can be... Good effort!