Musty Make outs
OBJ: Strength - Work capacity
Warm up: 5 rds
mini leg blaster (5-10-5)
8x KB Swings (#35, #25)
5x Slasher
Training:
1) Work Capacity
10/1 - 9/2 - 8/3 - 7/4 ..........until 1/10 of Pushups & Burpees (ladies do squats / squat thrusts)
2) Strength - 5rds
BBC increase weight
6x alligator pushups
5x sandbag halfmoons
5x shoulder dislocates
3) 5 rds
Rowdy Rowdy Roddicks 60 on / 60 off
Comments:
The work capacity portion of this is short but painful, you can whirl through it in about 5 minutes if you got your shit together. Transitioning to squat thrusts when you hit failure can speed it up, or you can just Harden the fuck up and do it right.........
The barbell complex is actually a warm up complex at www.mtnathlete.com but since most of my athletes are new to barbell training I decided to introduce it during their strength training today. It definitely got the desired effect. It's funny seeing how competitive cyclists react to lifting.
Rowdy Rowdy Roddicks? Most likely a product of Lance Hooten, Roddick's strength coach. One of our athlete's saw him doing these at the track and we just gave them a funny name. Set two cones about 10meters apart, shuffle laterally from one cone to the other - touch cone - jump - touch cone - shuffle back. Repeat for 60 seconds - rest 60.