MountainBiker, posted about here a little bit in the past, has been skipping our Wednesday morning training sessions to race Tuesday night crits in a local park. He was proud to tell me this morning, last night he placed 7th of 30-35 racers. Well done MountainBiker. Keep up the good work. And, of course, I can’t wait until the season’s over and you can come back out with us.
Workout
This morning was a killer.
- Warm Up:
- 2 rounds, 30:10 work:rest
- 1: Charlotte Hold (mixed - Zercher, Overhead, etc.)
- 2: Air Squats
- 3: Push Ups
- 4: Swings @ 16kg KB
- Modified “Big Five 55″
- Push Press @ 2-16kg KB
- 2-stair hops
- Push Ups
- Charlotte Squats
- Burpees
- 10-9-8…3-2-1 Reps of each
This was all done as one giant, non-stop circuit. I did the first 4 sets with Charlotte as Zercher Squats, the next 3 sets as Front Squats and the final 3 sets as Overhead Squats. Overhead Squats with Charlotte are not easy. Getting the balance right, deep, is super-tricky.
The local high school American Football teams have started their practices again, so the sleds are out and the fields are painted!
- Sled / Snatches
- P1:
- Start with Sled on Goal line
- Drive Sled to 5 yd line
- Sprint back to Goal Line, then back to Sled
- Drive Sled to 10 yd line
- Sprint back to Goal Line, then back to Sled
- Drive Sled to 15 yd line, turn it around
- Sprint back to Goal Line, then back to Sled
- Drive all the way back (15 yds) to Goal Line
- P2: 1-arm Snatches @ 16kg KB, AMAP
- Switch. Repeat.
Turns out Marathoner had never been behind a sled. Ever. It was kinda funny. When we first got to the track, I set Charlotte down and jogged over to where the sleds were, chose one, and pushed it to the goal line. He looked at me in almost-horror, and, nervously, asked, “Wh…Wh…What are you doing?”
I laughed. “Just getting everything ready for the workout.”
So, it came time to push the sled and he admitted he’d never pushed a sled. “So, uh, how do you do this?” We did a short tutorial - back flat/slightly arched and wide feet (much like squatting or deadlifting), shoulder low, hips slightly lower, head up, don’t stop moving your legs.
I must say, he didn’t do half-bad. And, of course, I’m super-impressed he even tried it. He’s about 6′4″ or 6′5″ and weighs about 170-175#. Getting low and driving a sled isn’t really what he’s built to do. By the end he had gained a huge respect for the sled as a conditioning tool. And I was reminded again. =)
6 Comments
Congrats Mountainbiker. You’re taking to crits a lot better than I am.
So when he was pushing the slead did you yell “When the legs die YOU die!!!” at him repeatedly with a deep Okie accent.
I’m looking forward to seeing him race Labor Day weekend. Have you (Jesse) thought more about coming down for at least one race?
HA! I did not.
I /did/ bust out the “Your body is evil. It must be punished.”
I’ll have to remember Roscoe next time we get to hit the sled. Pour a little water on the ground and talk about my days playing linebacker, before we had shoulder pads or face masks on our helmets.
“Gentlemen, it’s halftime and the score is zeeero zeeero…and YOU’RE LOSING!”
Man, I would LOVE to train with you guys sometime. It’s been awhile since I threw up.
I’m leaning toward “no” on the gateway cup races. I’ve been road biking less and less with the schedule becoming increasingly full and while my overall fitness is probably improving, my form on the bike is likely not.
Perhaps when I write up the race schedule for next season, I’ll start it in late April, spread things out a little, and extend it through the Labor Day races as opposed to starting in February and running out of steam by July.
I think, given the CES factor, I could probably talk Doc 1% into making a road trip. But for this season, I just don’t know that it’s all that feasible for me.
Jesse: You, sir, have an open invitation to any workout here, Wednesday mornings or otherwise. I’d love for you to join us.
Let’s plan on a trip next year. We can work on getting Doc down here too. With both of us putting the pressure on, she won’t be able to resist. =)
Alright man, wheels are in motion. I’m putting the Gateway cup on next year’s schedule.
I’ll see what I can do about taking an extra day or two so that we can get in a sled/Charlotte/sandbag workout while I’m there. And in that regard, I’ll see what I can do about getting into and staying in “sandbag shape” through next road season. I’m certainly not at the moment.
Doc is in too. I think she wants to push a sled sumpin’ fierce.
Oh, and don’t be surprised if I take you up on a training session should I opt for driving to/from Louisiana again for the Christmas holiday. My path always goes through the STL.
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