• Teaching Notes
Barbell biking is the secret as we speak and nothing is best than a dose of “DT” to get your biking sport so as. At the moment we’re lightening the load and upping the amount with “Double DT”. The aim being sustained units and pacing all through with the thought of attempting to deal with one set in beneath 90 seconds over the course of 10 units. If you’ll be able to hit that 90 second mark then you’ll be proper at 15:00 on the clock. Over or beneath is the place we get our time area of 13:00-18:00 for this one. We’ve put a difficult cap right here as we speak of 20:00 to be able to hold athletes from selecting hundreds that may inappropriately load them on this quantity.
Barbell Biking Apply / Primer
1x [ 4 Deadlifts + 3 Hang Power Cleans + 2 Push Jerks ]
1x [ 4 Deadlifts + 3 Hang Power Cleans + 2 Push Jerks ]
Use the heaviest weight you may for every set.
Relaxation as wanted between units.
Metcon: “Double DT”
10 rounds for time of:
12 Deadlifts, 115/75 lbs
9 Grasp Energy Cleans, 115/75 lbs
6 Push Jerks, 115/75 lbs
Objective: 13:00-18:00
equipment:
4 rounds of:
10 Shoulder Press, decide load
5 L/5 R Single Arm Dumbbell Bent Over Rows, decide load
–then–
4 rounds of:
8 L/8 R Dumbbell Tricep Kickbacks, decide load
10 Dumbbell Pull Overs, decide load
