November 25, 2018 – Strength/Bike

November 25, 2018 – Strength/Bike

Strength

Warmup 

10min AMRAP @ 75%
10 Jump Lunges
10 Monster Band Walks Forward and backward 20sec Bottom of Ring Dip Hold
20sec Bent Hollow Body Hold 60 second dead bug 2 Turkish Get Ups/arm 

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 – increase weight from last week 

A2) Z-Press 

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) Sandbag Zercher Carry 

Heavy bag – accumulate 5-10 minutes of walking 
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BIKE

15 minutes bike WU routine

Main set

3-4 Sets of:
6 minutes Zone 1-2 @ 90 RPM
1 minute Zone 4 @ 80 RPM
6 minutes Zone 1-2 @ 95 RPM
1 minute Zone 4 @ 75 RPM

When finished with your sets,  6 sets of 30 seconds single leg peddling followed by at 5-10 minute cooldown