Pillar Performance

Single Arm Overhead Lunge

2 x 8

SL Hamstring Bridge

2 x 8

Side Plank with Hip Abduction

2 x 10

Archer Push Up

2 x 5

Split Stance Romanian Deadlift

5, 5, 4, 4

Sprinter Plank

3 x 0:15

SSD DB Bench

3 x 5

Lat Pull Down

3 x 8

Medium Lever Copenhagen Plank

3 x 2 @ 0:15

Leg Extension

10, 12, 15

Single Arm DB Chest Fly

3 x 8

The only things that are guaranteed to help with recovery are: Adequate Sleep (8+ hours) Adequate Calories (Use BMR Calculator on Calculator.net) Adequate Carbohydrates (3-12g of Carbs per kg of BW - dependent on activity) Adequate Protein (1.2-2g of Protein per kg of BW) Adequate Hydration (35ml per kg of BW) Stress & Emotional Management

Foam Roll

1 x 1

30 mins stretch and mobilising each joint. Follow the order below as a rough guide: Ankle Knee Hip Lower Back Upper Back Shoulder

If you are wanting to be active I would encourage one of the following: - 30-40min Z2 Bike - you must be dilligent with your intensity here, you only have a certain amount of energy within the week, don't compromise your other sessions! - A light walk - get outside and get moving, make it social with a friend or family member! - 45-60min Swim - if you are competent get in the pool and get moving. This is low impact and can be low stress, so a perfect option for a recovery day.

WARM UP MOVEMENT & MOBILITY - 4-5min JOG / BIKE to increase body temperature - 3D Couch Stretch x 5 each position - Adductor Rock and Rotate x 5 e/s - Midfoot Reach x 8 e/s - Split Squat Calf Raise x 10 e/s RUN PREP (2-3 Rounds) - Pogo Jump x 10 - Hop in Place x 8 e/s - Jumping Lunge x 5 e/s SESSION: - We are looking to work to a high intensity during each working block, and sustain this effort each time. - Don't be afraid to rest a little bit longer if required, we are looking for INTENSITY here - We will need our 3km time trial pace here (TTP) - +45s = slower than TTP. E.g. 4min/km = TTP, TTP+45s = 4:45min/km Warm Up: 6min @ TTP + 45s 20s @ Faster than TTP - 40s jog/walk x 4 Complete 2 times through: 600m @ TTP -30s 2min Active Recovery 500m @ TTP -30s 2min Active Recovery 400m @ TTP -30s 4min Active Recovery Cool Down: 5-6min @ EASY PACE to bring HR back down and continue blood supply to lower body.

WARM UP MOVEMENT & MOBILITY - 4-5min JOG / BIKE to increase body temperature - 3D Quad Stretch x 5 each position - Adductor Rock and Rotate x 5 e/s - Midfoot Reach x 8 e/s - Split Squat Calf Raise x 10 e/s - Worlds Greatest x 5 e/s - Press Up to Downward Dog x 5 SESSION: This session is an EMOM - meaning we go every minute on the minute. For this you need a timer and every time a new minute begins, you start the next movement. Warm Up Round: - This is essential to allow you to find your working weight/reps. 0:00 - 8 Box Jumps 1:00 - 10 DB Push Press 2:00 - 12 Ski/Row Calories 3:00 - 16 Alternating DB Snatch Before starting the main session, adjust weights/reps for main set to allow you roughly 30s of work, 30s of rest. The aim here is to build repeatable efforts throughout the session (But don't be a pussy!). 20min EMOM 0:00 - 8 Box Jumps 1:00 - 10 DB Push Press 2:00 - 12 Ski/Row Calories 3:00 - 16 Alternating DB Snatch 4:00 - REST Go hard

The only things that are guaranteed to help with recovery are: Adequate Sleep (8+ hours) Adequate Calories (Use BMR Calculator on Calculator.net) Adequate Carbohydrates (3-12g of Carbs per kg of BW - dependent on activity) Adequate Protein (1.2-2g of Protein per kg of BW) Adequate Hydration (35ml per kg of BW) Stress & Emotional Management

Foam Roll

1 x 1

30 mins stretch and mobilising each joint. Follow the order below as a rough guide: Ankle Knee Hip Lower Back Upper Back Shoulder

If you are wanting to be active I would encourage one of the following: - 30-40min Z2 Bike - you must be dilligent with your intensity here, you only have a certain amount of energy within the week, don't compromise your other sessions! - A light walk - get outside and get moving, make it social with a friend or family member! - 45-60min Swim - if you are competent get in the pool and get moving. This is low impact and can be low stress, so a perfect option for a recovery day.

Hand Assisted Skater Squat

2 x 5

Scap Pull Up

2 x 8

Lateral Lunge and Reach

2 x 8

Filly Press

2 x 8

Split Squat

5, 4, 3, 3, 10 @ 75, 80, 85, 85, 75 %

Tall Kneeling Paloff Press

3 x 10

Weighted Chin Ups

4, 3, 2

Chin-Up

5, 4, 3

Band Assisted Pull Up

7, 6, 5

Pull Up Negative

3 x 4 @ 5

Military Press

8, 6, 5, 10 @ 70, 75, 80, 70 %

Half Kneeling Single Arm Cable Row

3 x 8

Single Leg Calf Raise

3 x 10

Zottman Curls

10, 12, 15

DB Overhead Tricep Extension

10, 12, 15

WARM UP MOVEMENT & MOBILITY - 4-5min JOG / BIKE to increase body temperature - 3D Couch Stretch x 5 each position - Adductor Rock and Rotate x 5 e/s - Midfoot Reach x 8 e/s - Split Squat Calf Raise x 10 e/s RUN PREP (2-3 Rounds) - Pogo Jump x 12 - Hop in Place x 8 e/s - Lateral Bound x 8 e/s - Jumping Lunge x 5 e/s SESSION: - Be dilligent with your effort, for maximum effect we need to match the prescribed intensities. - Try to beat last weeks scores! - For this session we will be referring to our pacing from last weeks time trial pace (TTP) - If we are working @ TTP -10-15s it means we are running faster than time trial pace. E.g. 4min/km = TTP, -10-15s = 3:45-3:50min/km WARM UP 1km @ EASY EFFORT straight into: 1.5km @ TTP 90s active recovery (Walk/Jog) 1.25km @ TTP -10-15s 90s active recovery (Walk/Jog) 1km @ TTP -20-30s 90s active recovery (Walk/Jog) COOL DOWN: 1km @ EASY EFFORT

WARM UP MOVEMENT & MOBILITY - 4-5min JOG / BIKE to increase body temperature - 90/90 Hip Rolls 2 x 8 e/s - SL RDL to Hip Lock 2 x 5 e/s - Lateral Lunge 2 x 6 e/s - Single Arm Downward Dog 2 x 5 - Push Up & Rotate 2 x 5 e/s *Ski = same distance as Row WARM UP: 2min ROW/BIKE @ EASY 10 Lunges 7 Press Ups 5 Burpees 2min ROW/BIKE @ HARD * If you completed under the time cap last week the new distances are as follows 500m/1000m, 750m/1500m, 1000m/2000m, 1250m/2500m. 40min TIMECAP 400m Row / 800m Bike 20 Lunges 15 Press Ups 10 Burpees 600m Row / 1200m Bike 20 Lunges 15 Press Ups 10 Burpees 800m Row / 1600m Bike 20 Lunges 15 Press Ups 10 Burpees 1000m Row / 2000m Bike 20 Lunges 15 Press Ups 10 Burpees Go well. Record number of full rounds completed in time cap OR time taken to complete.

The only things that are guaranteed to help with recovery are: Adequate Sleep (8+ hours) Adequate Calories (Use BMR Calculator on Calculator.net) Adequate Carbohydrates (3-12g of Carbs per kg of BW - dependent on activity) Adequate Protein (1.2-2g of Protein per kg of BW) Adequate Hydration (35ml per kg of BW) Stress & Emotional Management

Foam Roll

1 x 1

30 mins stretch and mobilising each joint. Follow the order below as a rough guide: Ankle Knee Hip Lower Back Upper Back Shoulder

If you are wanting to be active I would encourage one of the following: - 30-40min Z2 Bike - you must be dilligent with your intensity here, you only have a certain amount of energy within the week, don't compromise your other sessions! - A light walk - get outside and get moving, make it social with a friend or family member! - 45-60min Swim - if you are competent get in the pool and get moving. This is low impact and can be low stress, so a perfect option for a recovery day.