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Training Plan for Tuesday November 5th 2019

A) 3 rounds of

- 14/14 alt band step overs with front rack KB

- 20 DB floor press @7/10

- 10-30s chin over bar hold (supinated grip)

- 60 skips, high knee skips or double unders

B) 00:00 - 4:00 - 8:00 - 12:00

- 30s row @140+/-%
- 1:00 row @100+/-%
- 2:30 rest

16:00 - 20:00
- rest

C) 20:00 - 24:00 - 28:00 - 32:00

- 30s bike @140+/-%
- 1:00 bike @100+/-%
- 2:30 rest

D) Accessory

- 2 min couch stretch per side
- 2 min soft tissue calves and feet

Notes:

- use heaviest KB possible during band step overs
- complete 20 reps in a single set each time during DB floor press
- if able to hold chin over bar for 30s consider adding weight
- this a good opportunity to practice double unders for those who want to learn the skill
- coaches will stagger heats every 2 min and split up the class as needed based on numbers
- race start is encouraged to get watts up during first 30s
- RPE of 9/10