Today we get after both. While many days may involve some type of loading and some type of conditioning, today we balance the attack. As you may know, we can’t serve 2 masters but in our methodology we do our best to ACKNOWLEDGE many. Today we want to prioritize the intensity of our strength training to force adaptation in our bodies that we desire, then whatever you have left for the bike and hold AKA “Wobbles”, give it what you’ve got. Your cue for the strength work: start heavy, stay heavy, keep standing.
30 jumping jack
10 no push up burpee
2 rounds
________
10 Walking lunge + overhead reach
10 Lateral lunge
:20 pigeon each leg
2 rounds
________
5 Wall squat (facing wall, as close as possible)
5 goblet squat (get upright, keep chest tall, focus on skill of squatting)
3 rounds
Every 3:00 x 5 sets
Execute 1 set of 10 back squat
*Score today is total load moved through the sum of all sets. Example: 225+255+275+275+275= 1305lb. Score for the day.
RXConditioning:
:30 Fan Bike
:10 Rest
:30 Front Rack KB Support (53lb./35lb.)
:10 Rest
6 rounds (8 minute conditioning piece)
*Score is total calories
Intermediate:
:30 Fan Bike
:10 Rest
:30 Front Rack KB Support (35/20lb.)
:10 Rest
6 rounds (8 minute conditioning piece)
Baseline:
:30 Fan Bike
:10 Rest
:30 Front Rack KB or DB Support (10/5lb.)
:10 Rest
6 rounds (8 minute conditioning piece)
*Can consider a med ball hug here for these athletes as well.
2-4 sets of backward sled drag
20 yrds. (light to moderate load)
