[OUWC] Conditioning

[LIA SNELL]

*Four Week- On your Own Conditioning*


My advise: Stay fit! it makes team conditioning so much easier, but do not
over erg. You will burn out.  Winter training is about strength but the
most difficult aspect of it is Mental Strength.


These are suggestions/ if you are not there build to it.  This is my
workout plan!


Week One: (this week) Here we go


Day 1:Cross fit- (1mi.+1,000 m erg+ 7 min bike + reg. ab circuit)x3

Day 2: 5k run or bike

Day 3:Cross fit-(1mi.+ 7 min bike + reg. ab circuit)x3

Day 4: 5k run or bike

Day 5:Cross fit-(1mi.+1,000 m erg+ 7 min bike + reg. ab circuit)x3


Week Two: I feel Awesome.......


Day 1:Cross fit- (1mi.+1,000 m erg+ 7 min bike + reg. ab circuit)x4

Day 2: 10 min urg + 20 min bike

Day 3:Crossfit--(1mi.+ 7 min bike + reg. ab circuit)x4

Day 4: 1mile run + 2k erg

Day 5:Cross fit:-(1mi.+1,000 m erg+ 7 min bike + reg. ab circuit)x4


Week Three: I'm gonna eat so much food next week :)


Day 1:Cross fit- (.5 mi.+1,000 m erg+ 7 min bike + reg. ab circuit)x5

Day 2: 5k run

Day 3:Cross fit- ( light machines rotation +1,000 m erg+ 5 min bike + reg.
ab circuit)x5

Day 4: 5k run

Day 5:Cross fit- (1mi.+1,000 m erg+ 7 min bike + reg. ab circuit)x5


Week Four: Thanksgiving -NOM NOM NOM- adjusted for resources

Day 1Crossfit-(1mi.+1,000 m erg+ 7 min bike + reg. ab circuit)x5

Day 2: 5k run

Day 3: 1mile run + 2k erg or 20 min bike

Day 4:5k run



Any questions please call me.


Coach
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