WOD:
OBJECTIVE: To maintain and protect strength, power, mobility, balance built during cycling 'off-season' functional strength training. As mentioned in prior posts, hitting the iron one time per week and going as heavy as possible (with good form) for a limited # of reps (5) will maintain the strength gained during 'off season,' intensify your ability to recruit more muscle fibers (and thus reserves of strength and power) while on the bike and will also help ward off the negative side effects of sitting on a bike for protracted periods in season (weak bones, weak joints, breakage-prone clavicles, weak core strength, strength/power asymmetries in body/core/legs/arms, etc).
Following movements 1 set x 5 as heavy as possible
(HQ's weights in parentheses. Go for your personal best, not HQ's).
W/u:
Foam roll
Fire hydrants
Mule kick
Leg swings
Wall slides
Hurdle over/under
Deadlift (305)
Push press (135)
Front Squat (135)
SL deadlift (75)
Kb swing (50)
Weighted pull-up (20 # Dynamax ball knee clutch)
Weighted push-up (35)
Dips (20 # Dynamax ball knee clutch)
Lunge complex (w/single 75 # DB)
Bus driver (75 #)
HQ then went on for 2 hours gym rock climbing + a 5-minute C2 tabata (:20 on, :10 off, all-out effort). Just to inject some extra fun into a splendid celebratory day.
DRILLit.
www.andrewvontz.com
www.drillit.tv
@vontz
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