CFT 12022019
Who's ready for more assault bike?
As we mentioned before- this current training cycle is all about hammering in the basics, getting strong in the push and pull, and working on gymnastics.
Warm-up:
5 min on each calorie machine (Bike, ski, row)
then Athlete specific
then stretch- internal rotation, hips, calves
Practice:
Tabata HS holds (or find a challenging hold/rest pattern for 3-4 minutes)
3 Rounds
50 DUs unbroken
10 kip swings
Strength:
4 x 8-12 Strict Pull ups @21X1
*USe band if needed
4 x 8-12 Ring dips @22X2
Weightlifting:
Tall Snatch
5 x 1.1. (Hold bottom)
Snatch
5 x 1.1. @105lbs
Clean
5 x 1.1. @130lbs
1.1. = Go, drop reset, rest about 10 seconds, then go.
bike (5 min increase in intensity) rest until recovered, then-
Conditioning:
5 rounds:
20 Cals at 100% effort
Rest 2 min
Cool down:
10 min bike
then 2 min lat, tricep, pec, upper back
foam roll quads, calves
kettlebell hip flexors
