1 hr. 37 min.
W/U: 8 min. ride to park on MTB w/pack w/65 lbs of weight (MTB was double flatted w/leaking valves on bothtubes—awesome, so I pumped them up to 60 psi knowing they’d last the 8 min. ride before going flat. Extra functional training: learn to ride smoothly or immediately get a flat)
@ park:
-Muscle activation exercises (horse stance, superman, fire hydrants)
-2 x 10 reps per side Hurdler over/sumo side squat under hip height rope
3 x CIRCUIT w/out stopping:
(10 reps/exercise/side):
-35 lb. DB SL deadlift
-25 lb. med ball clean and jerk, explode up and throw ball as high in air as possible, catch ball, immediately start next rep
-25 lb. med ball lateral lunges (both sides)
-25 lb. med ball x-over lunge, push pressing ball overhead as you lower into lunges
-60 lb. front squat (loaded med ball into Osprey pack along w/35 lb. DB)
THEN:
-2 x 10 reps per side Hurdler over/sumo side squat under hip height rope
THEN:
-10 sets x 5 reps pull-ups/push-ups wearing Osprey pack loaded w/35 lb. DB, no rest.
‘cool down’
-reinflate tires (w/mini pump, 250 strokes per tire to get to 40 psi)
-ride home w/pack, a hell of a core stabilization exercise! And forget about standing up on squishy, deflating MTB tires when you have 65 lbs. on your back unless you want to eat some serious shit (I didn’t).
Good workout, pushed it extra hard. So hard I started to glow green, like the Incredible Hulk. Had a playground mom compliment me on my pack-weighted pull-ups, my first positive interaciton with playground parents in the past 6 months of training. Yay!
Drill it.
Posts
No comments:
Post a Comment