Wb 140408 Cycle 6 Week 4
MONDAY 14th APRIL
EXERCISE 1 – CONDITIONING EXERCISES
Warm Up:
10’ cycling, mobility exercises and stretching
Exercise:
20 – 30’ conditioning exercises
Intensity:
RPE 2 - 4
Cool Down:
5’ cycling, followed by 15’static stretching
Warm Up:
10’ jogging, mobility exercises and stretching
Exercise:
Place cones at 5m intervals from the goal line out to 30m (5m, 10m, 15m, 20m, 25m, 30m)
From the start, perform a high intensity shuttle run to the 1st cone (5m), turn around the cone, and then perform another high intensity shuttle run back to the start.
Repeat this sequence around each consecutive cone, finishing around the 30m cone and back.
This equals 1 SET; 6 shuttle runs / 210m
Rest for 3’ and then repeat
Complete a total of 5 SETS.
Intensity:
RPE 5 - 7
Cool Down:
5’ jogging, followed by 15’static stretching
THURSDAY 17th APRIL
Warm Up:
10’ cycling, mobility exercises and stretching
Exercises:
5’ ROWING between 82 - 86%HRmax
5’ CYCLING between 82 - 86%HRmax
5’ STEPPING or GLIDING between 82 - 86%HRmax
5’ CYCLING at between 82 - 86%HRmax
5’ ROWING at between 82 - 86%HRmax
Rest for 1’ between repetitions
Intensity:
RPE 3 - 5
Cool Down:
5’ cycling, followed by 15’static stretching
SATURDAY 19th APRIL
Exercise:
25’ jogging / cycling at 55 - 70%HRmax, followed by 15’ static stretching
Or 25’ Pool Session (walking, jogging and swimming)
Intensity:
RPE 1
