This week was the first week of bike fitness and we did one day of strength and one day of work capacity.Tuesday we focused on strength and the main lift that we focuses on was front squats. I recorded everyones weight and at the end of the 10 sessions we will track the progress. The front squat is very core intensive and important in quad, low back and hamstring strength. On thursday I had a test that measured strength and endurance in relation to cardio base, power and pedal strength. The test took about 10 to 15 minutes and was done as fast as possible, again we will retest this at the end of the month.
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| Kathy doing Hippity Hops! |
Day 1
w.u. 5 minutes sand bad get-ups
6 rounds
4x front squat
10xea side kick
pigeon stretch
6 rounds
8xea rows
10x shrugs
3 x shoulder dislocate
6 rounds
8x clean
8x swings
straddle stretch
Jane Fonda 45 sec
Day 2
w.u. Agility ladder and Turkish getups 5 min each
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| Rachel working on her front squat |
6 RFT (rounds for time)
10x hippity hops
3x ea sand bag cleans
6x weighted sit-ups
run 100m
10 min as many rounds as possible
8x swings
4x inchworm
6x touch jump touch
6x push press
3 rounds
20/20/20 low back complex
10x bird dog
10x IOs
20x heels to sky
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