WOD 11-19-09: Punch Drunk Love

Duration: 30 minutes
Objective: improve intra-climb acceleration during hard efforts.
Use: ever been on a group ride or raced?
Protocol:
5 min very easy spin warmup, then on the steepest hill you can locate. (I used a long, super steep city block that took about a minute to climb at LT):
5 x LT/just below maximal effort seated high cadence climbing, pick two 20 yard stretches w/20 yards in between in 2nd half of climb, pedal as fast--but smooth--as possible for the 2 x 20 sections, drop to normal high cadence during middle 20 yards
Recovery=ride back to bottom of hill
Then, after 1 extra minute of soft pedal rest,
5 x same hill, high cadence LT/just below maximal effort, but alternate sitting and standing every 20 yards without letting cadence diminish.
Recovery=ride back to bottom of hill between intervals.

Short, sweet, hard to beat, and sure to help the next time you're riding with a group going uphill (pace in such situations will never be your decision, will vary, and will hurt. This will help you get ready for it)

Drill it.
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WOD 11-18-09: THREEWAY FREEWAY

TOTAL:

3 hrs. 10 min. as follows:

 

PT A:

:50 min. total

-pull ups (hand on either side, 10 both way)
-t pushups (20)
-med ball: chest, side, push press partner pass
-monkey bars
-plyo push ups (20)
-pullups (L, 20)
-push up agility drills
-seated med ball partner; v sit lat fwd and back, L and R
-leg raise (40)
-partner situp
-windshield wiper leg raise
(20)
-pull ups (20)
-t pushups (20)
-med ball: chest, side, push press partner pass
-pull up (L, 20)
-plyo push ups (20)
-leg raise (40)
-windshield leg raise (20)

Pt. B:

2 hrs. total including :20 riding there, :20 min. riding back (w/400 ft elevation gain)

Climb gym:

Tabata row (4 min. warmup, 8 x :20 on, :10 off, 1 min. rest, 8 x :20 on, :10 off)

 

2 x 10 reps per ex. Of following Circuit w/50 lb. KB:

-front squat

-SL deadlift

-overhead swing

-BW lat lunge

-BW xover lunge

-high pull

-sumo deadlift

-bent-over row (w/35 lb. DB)

-farmer's walk

THEN:

2 x 10 reps per exercise of following circuit:

-deadlift w/bb (75 lbs round one, 105 lbs round two)

-push press w/35 lb. DB’s

-Barbell Bus Driver

 

Pt. C:

Traffic transport on bike: 20 min.

 

Drill it.