Coming tomorrow. Stay tuned! All the best shit you should own.
16 December 2009
WOD 12-16-09: Cycling FST Day 3
DAY 2 Cycling FST ‘Gym’ Work
A 2 x’s, 5 reps per set:
Oly Bar Snatch
B 2 x, as circuit, 5 reps per movement
X-over Lunge
Oly Bar Straight Leg Deadlift
Lateral Lunge
Dumbbell Sumo Deadlift
Rotational Lunge
Kettlebell Overhead Swing
C (2 x’s, push-ups 1 x)
20 push-ups, 20 pull-ups
Single Arm Row
20 push-ups, 20 pull-ups
Single Arm Dumbbell Push Press
20 push-ups, 20 pull-ups
Shoulder circuit (w/ 5# dbs):
-lateral Dumbbell raise
-front Dumbbell raise
-Bent over Dumbbell raise
-W Dumbbell Shoulder Rotation
THEN:
TRX, 1 x, 10 reps per movement
Sprinter’s Start
Hamstring Press
Suspended Lunge
Hip Press
Single Leg Squat
Hamstring Press
Hip Press
Hamstring Bicycle
WOD 12-15-09: Cycling FST Day 2
1 hr 10 min.
10 min. warm-up
20 min. tempo interval
10 min. LT interval
20 min. tempo interval
Cooldown
WOD 12-14-09: Cycling FST A
*To be executed 2 times per week with at least 48 hours between bouts
*Just do pull-ups/push-ups during 2nd round, not 1st
A 2 x’s, 10 reps per set:
Oly Bar Clean
B 1 x, as circuit, 10 reps per movement
X-over Lunge
Oly Bar Deadlift
Lateral Lunge
Barbell Front Squat to Overhead Press
Rotational Lunge
Dumbbell Single Leg/Single Arm Deadlift
C (2 x’s, push-ups 1 x)
20 push-ups, 20 pull-ups
Bent Over Row
20 push-ups, 20 pull-ups
Oly Bar Bus Driver
20 push-ups, 20 pull-ups
Shoulder circuit (w/ 5# dbs):
-lateral Dumbbell raise
-front Dumbbell raise
-Bent over Dumbbell raise
-W Dumbbell Shoulder Rotation
Xxxxxxxxxxxxxx
THEN: (after completing 2 rounds of above circuit)
TRX:
Sprinter’s Start
Hamstring Press
Suspended Lunge
Hip Press
Single Leg Squat
Hamstring Press
Hip Press
Hamstring Bicycle
Subscribe to:
Comments (Atom)
Posts
