WOD 11-12-09: DUSTED

*ALSO KNOWN AS PRE-SEASON CYCLING STRENGTH AND CONDITIONING PLAN

3 hrs. 30 min total

(2 hrs 55 min. FST/intervals

35 min. urban hiking)

 

A

45 minutes total including 7 min. warmup walk, 7 min. walk to HQ
-20 pull ups
-20 x t pushups
-10 reps per med ball ex: chest, side, push press partner pass
-4 x monkey bars
-10 x plyo push ups
-10 pull ups
-20 x push up agility drills
-10 reps x seated med ball partner ex: v sit lat fwd and back, L and R
-20 x leg raise
-20 x partner situp
-20 x pull ups

-20 x windshield wiper leg raise
-20 x t pushups
-10 x med ball: chest, side, push press partner pass

B

2 hrs 10 min. total

Warmup: 20 min. high cadence spin (to hill)

4 x 4 min. on, 2 min. off, seated high cadence LT climbing

 

Then:

Concept 2 Rowing erg tabata

16 x (:20 sec. on, :10 sec. off)

(8 minutes straight, didn’t take 1 min. rest after first 8 intervals, did all 16 straight)

Then:

3 x this circuit;

(1^st time w/35 lb kettlebell, 2^nd and 3^rd times w/50 lb kettlebell)

(3 x through entire circuit without putting down kettlebell)

10 reps/side Single Leg Deadlift (2 x alternate 2 x 5 reps per each side)

2 x 20 yard farmer’s carry (Left side and Right side)

10 reps Front squat to overhead KB press

10 reps x High Pull

10 reps/side Single Arm deadlift (2 x alternate 2 x 5 reps per each side)

2 x 20 yard farmer’s carry (Left side and Right side)

10 reps KB pass around body clockwise

10 reps KB pass around body counterclockwise

10 reps kipping pull-up

Then:

10 dips

THEN:

-Bodyweight side lunge

-Bodyweight crossover lunge

-Bodyweight kipping pull-up

-10 lb. dumb bells shoulder stability complex:

            -10 x W shoulder raise

            -10 x T shoulder raise

            -10 x 45-degree shoulder fly

            -10 x front shoulder raise

THEN:

2x following circuit:

-25 lb. kettlebell side lunge

-25 lb. kettlebell crossover lunge

-Bodyweight kipping pull-up

-10 lb. dumb bells shoulder stability complex:

            -10 x W shoulder raise

            -10 x T shoulder raise

            -10 x 45-degree shoulder fly

            -10 x front shoulder raise

THEN:

Rode 20 min. back to HQ.

 

A lot of intensity today, great opportunity to work on mental focus and maintaining good form while fatigued and working at an extremely high metabolic load, both on the bike and in off the bike functional strength training. Good physical challenge as well.

Drill it.