400M Run
21 x Kettlebell Swings (Men: 45# Women: 35#)
12 x Pull-ups
As many rounds as possible in 20 minutes.
If you do not have access to a kettlebell, use either:
1) A 45# plate (ideally the kind with holes in them that allow for carrying the weight easily; or
2) A dumbbell
http://youtube.com/watch?v=4CAeO8OUkvs
Tuesday, July 22, 2008
Wednesday
Posted by Mike Earl at 7/22/2008 10:36:00 PM
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5 comments:
Erin 4.33 rounds
David 4.33 rounds (the running killed me)
As I said before, the running kills my legs, and I want something that benefits me with cycling, so we cycled instead of ran. I talked to Mike and he said that it took him at least 1:30 seconds per 400m. So I took that into consideration with the stationary bike, we rode 1:20 seconds, and then had to run to the KB stations and Pull ups. Courtney and I did 5.33 rounds in the 20 min.
Keep up the good work, tomorrow will be the day to show your stuff!!!
B
Mike: 4 rounds
Did the first run at a 6 minute mile pace, then progressively worse each time (down to 8 minute mile on the last run). Probably also lost time on the pull-ups. I need to really work on my shoulder strength to make the kipping pull-ups a possibility. Right now I cannot suspend myself completely from the bar, if that makes sense.
Ive started learning how to do the kipping pullups, it saves loads of time, and also makes the pullups smoother
B:
The running has been brutal for me as well, still trying to make due with half a ham string.
For our next metabloic conditioning day maybe you can slap together a challenging bike workout.
Also, have no fear the work we will be doing (squats, wall ball, HPSD, etc) will definitely hammer your collegiate athlete quads. I'll be interested to know how much this benefits your cycling.
Finally ('m faster becoming the longest "commenter" my apologies) if I want a beginner's level road bike for triathalons waht should I look for (considering Specialized) and how much should quality cost?
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