SS TT/3S Bike Tempo 8-17-14

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SWIM (SS)
5-10 Minutes Mobility
One of My All Time Best Shoulder Fixes. Seriously… Do This Yesterday.
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Eyes-Up Catch
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
400m TT
15-20 minutes warm down

BIKE (SS& 3S)
5-10 Minutes Mobility
How to “Stretch” Your Back Bits
Dynamic Warm Up
1/2 mile easy
15-20 minutes Drill Work
Ride 1-2 MPH Faster
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.
(SS)
20M TT
(3S)
12M @ 85% RPE
15-20 minutes warm down.

RUN (SS)
5-10 Minutes Mobility
Episode 151: The Runner/Split Jerk Dream Mob
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Pose Method Running Drills
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.

6M TT
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 202: High Hip Extension/Worse Than WaterBoarding
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.
1k TT
10-15 minute cool down.

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