Tag: daily programming

December 16, 2018 – Strength/Bike

December 16, 2018 – Strength/Bike

Strength

Warmup:
3 Rounds
Row 250/200
10 Kang squats
10 scap pullups
10 Scap pushups

A1: Bulgarian Split squat
3×5-8 reps, @31×1 rest 60 seconds

A2: Alternating Arnold press
3×8 reps @3111; rest 60 seconds

B: 4 Rounds
10 Man makers (with box step up – Pushup, Row, Row, burpee up, Power Clean, Step up)
45-60 seconds cross body carry (Front rack + overhead if you did carries Tuesday, suitcase + OH if you did not)


Bike

10-15 minute bike warmup – smoothly bring your heart rate up to zone 2-3 or about 170-Age

5x10sec sprints w/ 45 seconds rest between reps, rest 3 min

4×12 sec sprints w/ 60 seconds rest between reps, rest 3 min

3x15sec sprints w/ 90sec rest between reps, (rest = zone 1 easy recovery spinning – it should feel like a lot we want the MOST power on these reps)

Then:

2-3x 10 minutes zone 2, after every 10 minutes perform 3 rounds of: 10 pushups, 5 pullups, 15 airsquats

December 16, 2018 – Strength/Bike

December 16, 2018 – Strength/Bike

Strength

Warmup:
10min AMRAP @ 75%
10 Jump Lunges
10 Monster Band Walks Forward and backward
20sec Bottom of Ring Dip Hold

A1: Front Squat
3×5-8 reps, rest 10 seconds

A2: Seated box jump x 5 reps,
rest 60 seconds

A3: Z-press
3×10 reps @2112, rest 90 seconds

B: Sandbag Zercher Carry
5×60 seconds – start each set with 5 sandbag deadlifts or cleans. Rest as needed. p


Bike

10-15 minute bike warmup – smoothly bring your heart rate up to zone 2-3 or about 170-Age

3 rounds:
5x10sec sprints w/ 60sec rest (easy spin) between reps and 3min rest between rounds

then: 10-20 minutes in zone 2 – every 5 minutes hop off the bike and perform 10 V-ups

December 9, 2018 – Core Strength/Bike

December 9, 2018 – Core Strength/Bike

Strength

Warmup:
3 Rounds – Not for time. But move continuously at moderate effort and wake up the body.
Row 400m/350m
10 bird dogs
60 second dead bug

A: Segmented Deadlift (3 pauses)
3×5-8 reps, rest 90 seconds

B: 15-12-9-6-3
*Start each round with 60 second front rack wall sit
KB front rack squat
Pullup
Pushup @2222


Bike

10-15 minute bike warmup

2 rounds: 5x10sec sprints
– 60sec rest (easy Spin) between reps and 3min rest between rounds

Then:
20 minutes in zone 2 to 3 (of 7), every 5 minutes perform 10 burpees as fast as possible then back on the bike.

10 min zone 1  cooldown

December 2, 2018 – Core Strength/Bike

December 2, 2018 – Core Strength/Bike

Supplemental Core

If you did not do the strength workout Wednesday, go back and get that done! If you did but you want a bit more core today then complete the following for your very own AK Athlete 6 pack.

READ: TEMPO PRESCRIPTION

5 rounds:
15-20 Hollow rocks
Rest 20 seconds
5-8 Jefferson Curls (light – I like using a barbell, but lighter dumbells are ok. repeat- do not go heavy!) @5151
rest 60 seconds

4 rounds
8 reps each arm Glute Bridge Single arm DB Press @2111
10 ipsilateral deadbugs each side @3231
Rest 60 seconds

3 Rounds
10 teapot each side @3151
30-45 second sorrenson or superman hold
Rest 60 seconds

2 Rounds
20-30 hip extentions (unbroken)
1 min hollow hold/or side star plank (30seconds each side)
rest as needed

1 round
50-100 ab mat situps (no hand throw if possible)


Supplemental Bike

Warmup: 15 minute bike warm up routine

5×30 seconds single leg spinning (each leg)

Main set: 30-45 minutes of work.

We will be playing with cadence and including a couple power intervals.
3-4 rounds of 10 minutes:
5 mins @ Zone 2 spinning at cadence 90-95 rpm
2 minute at Zone 3 between 70-80 rpm
15 seconds @ Zone 5 – power interval in high gear/low cadence/out of saddle
1 mins @ Zone 1 easy
15 seconds @ Zone 5/6 – power interval in high gear/out of saddle
1:30 remaining time @ Zone 1 easy

Cooldown: 10 minutes @ Zone 1