This Just In From The East Bay Firebreather. . .

Aim high.
Typed by thumb, sent via ESP. Follow me at: www.andrewvontz.com, www.drillit.tv, @vontz

WOD 3-1-10: Maintain and Protect #2

Look in archives (or later this week) for day # 1 of Maintain and Protect, an in-season FST program for cyclists that will help you maintain the power and strength you gained during 'off season' training, help you ride at your best with less on-bike time, prevent injuries, and keep your body in balance. In two days of off-the-bike training per week.

Drill it.

*All TRX movements x 10 reps w/perfect form.

Between sets circuit:

-1 min. jump roping

-10 pull-ups

-10 T push-ups

1

Suspended Oblique Crunch             

Suspended Side Plank
Reaching V-Sit                   
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2

High Rotation                                      

Suspended Pike
Oblique Leg Raise                             
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Single Leg Squat                

Suspended Lunge

Sprinter's Start

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3

Back Extension                   

Kneeling Roll-Out
Leg Raise                                             

Body Saw

Supine Pull-Through

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4

TRX SA Row

TRX SA Chest Press

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Hamstring Curl

Hip press

Hamstring Bicycle
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5

Suspended Pendulum                        

Resisted Roll Up

Hip Drop

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6

Medball Overhead Swing

TRX Low back extension

Medball slam
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Sprinter's Start                                  

Hip press
Hamstring Curl                  

Supine Bicycle
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7

TRX Low Row

TRX Deep Chest Press

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