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WOD 11-25-09: CYCLING TRAINING

1 hr. 20 min. total

5 min. Schwinn Airdyne warmup
5 min. Mobility active warmup
*I've noted my #'age per lift, use appropriate resistance for your
personal level
1 hr. 10 min. strength training/metcon, active recovery only to change
weights, etc.
Two rounds of following (5 reps of all exercises except where noted otherwise):
Deadlift (R1: Oly bar + 35# plates, R2: Oly bar + 45# plates)
High Pull (R1: 35# db's, R2: 35# db's)
Xover Lunge (R1: 55# Single Dumbbell, R2: 55# Single Dumbbell)
Front Squat to Overhead Press (R1: 60# Single Dumbbell, R2: 60# Single Dumbbell)
Clean and Jerk (R1: 5 reps w/ Oly bar, then 5 reps w/Oly bar + 35#
plates. R2: 5 reps w/Oly bar, then 5 reps w/Oly Bar + 35# plates)
Snatch (R1: 5 reps w/Oly bar then 5 reps w/Oly bar + 10# plates. R2: 5
reps w/Oly bar then 5 reps w/Oly Bar + 15# plates)
Single Leg Deadlift (10 reps total, 5 reps per side--R1: 60# dumbbell.
R2: 60# dumbbell)
Bent over Row (Dumbbells, 10 reps total, 5 reps per side--R1: 55#
dumbbell. R2: 55# dumbbell)
Lateral Lunge (10 reps total, 5 per side. R1: 55# dumbbell. R2: 55# dumbbell)
Overhead DB swing (R1: 55# dumbbell, R2: 55# dumbbell)
Pull-up x 10
T push-up (10 reps total, 5 per side)
Bus Driver (10 reps right hand above left, 10 reps left hand above
right--R1: just Oly bar. R2: Oly bar +15# plate)
Rotational Lunge w/12# Med Ball (5 reps per side)
Chirpee
Mt. Climber (20 reps/10 per side)

THEN, the following circuit x 2 consecutively, no rest:
Stability Ball Situps x 20
Pull-ups x 10
T push-ups x 10 (5 per side)
Chirpee x 5
Shoulder complex (10 reps per movement--W, front, side, bent over
lateral. R1: 7.5# dumbbells. R2: 7.5# dumbbells)

Why 5 reps per movement? Power/strength emphasis.

Drill it.

www.andrewvontz.com
www.drillit.tv
@vontz