Estimated Total Session Time:
1 Hour (Everything Included)
10 min AMRAP
5 dynamic squat stretch
3 back squats +3 pause back squats (empty bar -build across)
5 hand-release pushups
3 Box Step-ups (each side)
5 deadlifts + 3 power cleans (empty bar – build across)
*have WOD equipment set up by end of the warmup
**2. Strength Prep**
Have athletes build up to 60%+40lbs in 3-4 sets hitting 2-3 reps a set. Weight is only getting heavier so have athletes lighten the load or scale reps down to maintain form.
**3. Workout Prep**
2 sets
2 Box Jump Overs
1 Deadlift (add weight second set)
1 Strict Handstand Push-up
1 Power Clean
Back Squat 5×5
Back Squat
– 5 sets x 5 reps @ 60%+40lbs (Total) 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *
Click “Workout prep notes available” directly below for the full description
Back Pause Squat 5×2
Back Pause Squats
– 5 sets x 2 reps
* Complete a set every 90 seconds *
Click “Workout prep notes available” directly below for the full description
Rocky IV
12-minute Amrap
8 Box Jump overs (24/20)
8 Deadlifts (185/125)
4 Strict Handstand Push-Ups
4 Power Cleans (185/125)
Accessory
1 min elevated pigeon pose (each side)
1 min foam roll hamstrings (each side)
1 min foam roll calves (each side)
Improve Your Flexion, Improve Your Cycling
https://www.youtube.com/watch?v=CU60x2BGdJo
Chasing the aerodynamic dream? Want more stem in your diet?
Prioritize options. As in, having more of them.
Start with hip flexion. Normative, agreed-upon access is 120-130 degrees. Absent that, you’re not dumping massive power and wattage on the bike, you’re probably looking at some smoked low back for dinner.
Appreciate that it’s a moving target. Appreciate that it’s worth taking a shot at, every day. Especially if you love to hammer on the reg.
Back Squat 5×5
Back Squat
– 5 sets x 5 reps
* Complete a set every 1 minute, on the minute for 5 minutes *
Rocky IV
12-minute Amrap
8 Box Jump overs
8 Deadlifts
8 Push-Ups
8 KB Swings
