November 11, 2018 – Bike or Swim

November 11, 2018 – Bike or Swim

Choose both bike and strength or choose one – today you have the option based on how your are feeling.

BIKE

10 min warmup

3-5 sets:
30 seconds Zone 4
3 minutes Zone 2
2 minutes Zone 1

Cooldown with 4 x 30s single leg spin on each leg.

Zones

Strength

Warmup

3 Rounds – Not for time. But move continuously at moderate effort and wake up the body. Row 400m/350m
30 Mountain Climbers (15/side)
2 Turkish Get Ups/arm

A1, A2, A3 done together

A1) Front Squat

3 x 5 reps @ 30×1 (use a weight you could lift 10-12 times – focus on control down and speed up) Rest 60 seconds

A2) Ring Row

3 x 10 reps @2012; rest 60 seconds

A3) Seated Box Jump

3 x 10 reps – step down

(BE SMART – warm up the calfs and start with low jumps. stretch out the achilles really good prior to jumping. Use a tall box if possible, sub 10 squat jumps if youre skipping jumps today)
 Rest 60 seconds

 

B) Every 4 minutes x 3 sets

20 KBS
20 Pushups

Tempo Description