I. Session 1: Engine
30 Minute Bike
5 Minutes on / 5 Minutes "off"
4 Minutes on / 4 Minutes off
3 Minutes on / 3 Minutes off
2 Minutes on / 2 Minutes off
1 Minute on / 1 Minute off
- For the first interval, start at or slightly above your 10 minute test pace, then slightly increase the speed each interval. During the "off" periods, keep the wheel turning at a recovery pace that is slower than previous weeks. The goal is not total calories this week. The goal is to accumulate 15 minutes at a pace that is beyond your 10 minute test pace.
II. Session 2: Strength
A. Clean RDL + Below Knee Clean - 4 x 3+2 -
- Working weight below 80%
C. Front Squat - 4,3,2,4,3,2 -
- Don't exceed 90% on final double
III. Session 1 or 2: Gymnastics
D. L-Hang Leg Raises 3 x 8-10 (pronated grip, rest 90s)
- Assume an L-hang position, then raise your toes to the bar 8-10 times. During the descent you should only lower your legs back to the L-Hang Position (90 degrees).
E. Unbroken Kipping T2B for time: 20-18-16-14-12-10-8-6-4-2
- This is 110 T2B. The Rx workout last week was 90 total. If you need to scale, calculate a ladder that will help you achieve more than your total from last week.