SS TT/3S Bike 3-30-14

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SWIM (SS)
5-10 Minutes Mobility

Episode 183: Half Way, and Internal Shoulder Rotation
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Hand Drive
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
800m TT
10-15 minute cool down

BIKE (SS&3S)
5-10 Minutes Mobility
Episode 350: Tack And Floss: Heel Cord Edition
Dynamic warm up
1/2 mile easy spin
15-20 minutes Drill Work
5 Cycling Tips for More Power!
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
(SS)
12M TT
(3S)
15M TT
10-15 minute cool down.

RUN (SS)
5-10 Minutes Mobility
Episode 144: Ze Hip Flexion
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Dynamic warm up
800m easy jog
10-15 Minutes Drill Work
Wall Drill with Explanation
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
10k TT
10-15 minute cool down

ROW (SS)
5-10 Minutes Mobility
Episode 297: Liquid Kayak Camp and Lat Hell
Dynamic warm up
500m easy
5-10 minutes drill work
CrossFit Rowing Tips With Shane Farmer Episode 2
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
5k TT
10-15 minute cool down.

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