SS TT/3S Bike TT 6-22-14

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SWIM (SS)
5-10 Minutes Mobility
Episode 286: Trigger Point World Headquarters + Shoulder Mob
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Sliced Hand Exit
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
1200m TT
15-20 minutes warm down

BIKE (SS)
5-10 Minutes Mobility
Episode 272: TJ Murphy Edition and Hamstring Stiffness
Dynamic Warm Up
1/2 mile easy
15-20 minutes Drill Work
Pose cycling on a Wattbike
Follow drill sets with 3 sprints < 100m 80%. 90%, 100%
Recover completely and begin workout.
(SS)
20M TT
(3S)
10M TT
15-20 minutes warm down

RUN (SS)
5-10 Minutes Mobility
Episode 260: Positional Inhibition and Hip External Rotation
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Running with heavy feet? Practice your Double Unders!
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.
13.1M TT
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 252: Two Joint Muscles and Your Hips
Dynamic warm up
500m easy
5-10 minutes drill work:
How to Get Better at Rowing and Improve Your WOD’s
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.
8k TT
10-15 minute cool down.

If you competed at CMC
Strength& Recovery Day
Glute Ham Developer Situps (make sure you are extending knees
aggressively to come up… your quads should burn on
this) 3 x 15,
Glute Ham Developer hip extensions
(hamstrings and butt shouldburn… nothing else)
3x 15
Kettlebell/Dumbell swings 3 x 15
Bench Press 3×15
Pull ups 3×15
All exercises with light – medium weight. 3 sets!
Reps are until you feel burn in target
area or prescribed amount

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