2 December 2016

Keep pedaling until spring ...

Keep pedaling until spring ...

Article: Better Road Cycling Climbing Technique

Warm-up
Run Around Bldg (~400m)
Row 500m, or
Bike 1km

Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds

Mobility
Lat S&F (ball / roller)
Glute S&F (ball / roller)
Quad S&F (ball / roller)

Weightlifting
Hang Clean (5-5-5-5-5)

Metcon
200m Run / 250m Row / 500m Bike
10 Deadlift (~65% 1RM)
400m Run / 500m Row / 1000m Bike
5 Deadlift (~80% 1RM)
600m Run / 750m Row / 1500m Bike
3 Deadlift (~85% 1RM)
800m Run / 1k Row / 2k Bike
1 Deadlift (~90% 1RM)