May 12, 2018 – GNT Strength/Bike

May 12, 2018 – GNT Strength/Bike

Prioritize strength today if you can, but try to get an easy spin in as well. Since we are in Peak week we are going to cut back a bit of volume for the racers. (i will specify what to skip) If you are not racing GNT feel free to do the whole workout.

Warmup

5-10 minutes bike/row/easy jog then:

4 Sets – Control, focus, isolation!

From the bottom of a lunge (half kneeling) – 8 dumbell press/.arm
rest 15sec
10 glute bridges + 20 second glute bridge hold (big butt sqeeze!)
rest 15sec
30 sec SidePlank
rest 30sec

Strength

***RACERS SKIP THIS***

4 sets:
Deadlift x 5 reps

ADD 5-15lbs to each set from last week. Pause for 2 seconds at the knee and lower for 3 seconds. has heavy as perfect form and tempo will allow (these are working sets so warmups with lighter weights dont count)

Bulletproof

4 sets:
Bulgarian split squat x 8 reps (2 seconds down, control up) – add weight from last week
rest 45 seconds
Pullups x 6 reps (@3112 – 3 seconds down, 1 in bottom, 1 up, 2 second hold at top) – add weight if tempo is too easy
Rest 45 seconds

Extra Credit

15min mobility focus – today get your thoracic spine and you hips with a roller/lacrosse ball

Bike

Recovery spin today if you need it – if you can get outside on an easy bike or hike go for it.

10 minute warmup
4 sets of 9 minutes (5 minutes easy, 4 minutes at race pace)
5 minute cooldown

Practice transitions from bike to run shoes, putting on your race bib etc..