Ride w/ Karen
10.59 mi
Showing posts with label cycling. Show all posts
Showing posts with label cycling. Show all posts
Tuesday, October 13, 2015
Monday, May 11, 2015
Monday, August 4, 2014
Monday, July 21, 2014
Monday, June 2, 2014
Tuesday, May 27, 2014
140526 Outlaw Power Deadlift (deload week)
Warm up:
12mi bike ride
5 min DROMs
stick/barbell complex
Power:
1) Mid Hang Power Clean to 3RM (190#)
2) Deficit (2") Deadlift x 5 (focus on speed) 135-165-205
Conditioning:
12 min AMRAP of:
Row 500m (50 SDLHP)
20 strict pull-ups
50 Double Unders
Score: 1 round + 50 SDLHP + 20 pull-ups + 42 double unders
12mi bike ride
5 min DROMs
stick/barbell complex
Power:
1) Mid Hang Power Clean to 3RM (190#)
2) Deficit (2") Deadlift x 5 (focus on speed) 135-165-205
Conditioning:
12 min AMRAP of:
Row 500m (50 SDLHP)
20 strict pull-ups
50 Double Unders
Score: 1 round + 50 SDLHP + 20 pull-ups + 42 double unders
Friday, September 27, 2013
Monday, September 16, 2013
130913 1RM Back Squat
Warm up:
5 min Airdyne
5 min DROMs
Burgener warm-up
Strength:
1) EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%
Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.
135#
2) 30 minutes to establish a 1RM HBBS.
Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.
240# (PR)
Cool down:
12mi bike ride
Disappointed and surprised with the weak effort on the squats. Granted I hadn't squatted heavy in a few weeks and I've lost about 10# since adding back all of the conditioning work. Also did this attempt on an empty stomach first thing in the a.m. 2 months ago I squatted this weight for 5 x 5. I just checked my PRs and see the last time I attempted a 1RM it was 230, so technically this is a PR.
5 min Airdyne
5 min DROMs
Burgener warm-up
Strength:
1) EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%
Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.
135#
2) 30 minutes to establish a 1RM HBBS.
Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.
240# (PR)
Cool down:
12mi bike ride
Disappointed and surprised with the weak effort on the squats. Granted I hadn't squatted heavy in a few weeks and I've lost about 10# since adding back all of the conditioning work. Also did this attempt on an empty stomach first thing in the a.m. 2 months ago I squatted this weight for 5 x 5. I just checked my PRs and see the last time I attempted a 1RM it was 230, so technically this is a PR.
Tuesday, January 29, 2013
Monday, October 1, 2012
Subscribe to:
Posts (Atom)