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Archive for Deliberate practice
November 26, 2011
Posted in Training Articles / Sessions with tags cycling, Deliberate practice, fitness, hoboken, Kettlebells, Metabolic Conditioning, Mindfulness, New Jersey, New York City, NYC, power, RKC, running, strength, swimming, Total Immersion Swimming, Training, Triathletes, triathlon on November 25, 2011 by fastertodayKettlebell Training Stabilization Training with a 44 lb. Bell
Pre Workout: 10 minutes
Corrective Stretches / Exercises:
- Ankle Stretch – 1 minute
- Hip Flexor Stretch (left leg) – 1 minute
- Hip Flexor Stretch (right leg) – 1 minute
- Hamstring Stretch – 1 minute
- Cossack Squat (left leg) – 1 minute
- Cossack Squat (right leg) – 1 minute
- T-Spine Stretch (left side) – 1 minute
- T-Spine Stretch (right side) – 1 minute
- Arm Bar (left arm) – 1 minute
- Arm Bar (right arm) – 1 minute
Workout: 40 minutes
- Turkish Getups (alternating sides) – 4 minutes
- Overhead Lunges (left leg) – 1 minute
- Overhead Lunges (right leg) – 1 minute
- Lunges (left leg, rack position) – 1 minute
- Lunges (right leg, rack position) – 1 minute
- Overhead Hold (left arm) – 1 minute
- Overhead Hold (right arm) – 1 minute
THIS IS ONE ROUND
Repeat for a total of 4 ROUNDS
Post Workout: 10 minutes
Corrective Stretches / Exercises:
- Ankle Stretch – 1 minute
- Hip Flexor Stretch (left leg) – 1 minute
- Hip Flexor Stretch (right leg) – 1 minute
- Hamstring Stretch – 1 minute
- Cossack Squat (left leg) – 1 minute
- Cossack Squat (right leg) – 1 minute
- T-Spine Stretch (left side) – 1 minute
- T-Spine Stretch (right side) – 1 minute
- Arm Bar (left arm) – 1 minute
- Arm Bar (right arm) – 1 minute
Swim: 30 minutes
- Fist Drill – 25 minutes
- Whole Stroke Time Trial – 5 minutes
Record Distance on Time Trial
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