250m at fast pace or SR b/t 32-36,
500m at moderate pace or SR b/t 28-32,
250m at fast pace or SR b/t 32-36
-2min rest b/t sets-
100m sprint (with SR at 36+),
300m at easy pace,
100m sprint (with SR at 36+)
-2min rest b/t sets-
2min run at fast pace
1min bike at fast pace
-Rest 3min b/t sets-
Upper Body Push
Barbell Bench Press
5 sets: 8-10 reps; increasing across sets
*Focus: Control should be shown with each rep on the way down and on the way up. Rest 90 sec between sets or just long enough to be able to show quality on next set.
Alt. DB Bench
4 sets: 10 – 12 reps (each side).
Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Loading should be moderate and allow for control throughout entire rep.
*Focus: Select a weight that you can control when sitting back and finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Reverse Grip Incline Dumbbell Bench Press
4 sets: 10-12 reps
Moderate loading but enough to show control throughout movement. Be cautious to not go too heavy and focus on contraction rather than heavy weight.
*Focus: If you drop the dumbbells; you’ve gone too heavy. Focus on control and constant speed through all reps.
Bent Over Tricep Extension
4 sets: 10-15 reps; same resistance across. Moderate weight band
*Focus: Attach band to rig overhead. Bend at the waist (near 90 degree angle) to face the floor while standing. Grasp band and point elbows at floor. Extend towards floor. Avoid complete lockout. Show control throughout.
Single Arm Standing Tricep Extension w/ band
4 sets: 15-20 reps; same resistance across. Light to moderate weight band
*Focus: Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Keep free hand behind tricep to stabilize arm and minimize swing. Rest 90 sec between.