11/16/14
35min on bike turbo. Set up my computer with You Tube
training vids. It really helps to keep you focus on intensity and spin rates.
Later in the morning.
Warm-up, Jumping jacks, 100 abs, jump rope, globet squat, joint
mobility Indian clubs for shoulders, stretch bands.
Barbell dead hang power cleans; sets of doubles. Lost count
of sets.
Dumbbell power cleans: 5 sets with 55 lbs. with hold at
shoulders.
WOD
“Coyote” is a three exercise challenge used by Dan John’s
strength program. The challenge is to perform 20 rounds of 15 Kettlebell swings, 5 Goblet squats, 3 pushups.
I did 10 rounds to start, which took about 15 min. Therefore, it’s a 30 min
session. As you progress, then you can add more weight and increase the pushup. its high volume of the 3 exercises and still maintain form.
Ken
This mission is sacred
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