I’d like to say a huge, gigantic congratulations to MountainBiker. He finished 4th in a local crit last night and earned his first three points! In his own words:
I gave a huge lead out to the top three dudes (i.e. I took off on them with half a lap left and forced them to chase me). They did chase me, and since they were drafting they were able to slingshot by me, but not too fast. We put a decent gap on everyone else in only half a lap. My heart rate maxed at 192, which was definitely during my big move.
Apparently his paying attention to the tactics of the sport have paid off.
I find it interesting to see people who appear more fit than myself, not do well because of tactics….I was able to make a move b/c everyone tries to big ring it up the only hill of the course, but they never really go that fast. I stayed in the small ring the whole time and pulled on everyone.
I’m super-impressed. He’s raced in 4 races so far, all on the same course, against mostly the same field. His first race he DNF and last night he got his first three points. “Cat 6″ no longer!
Monday’s Workout
Sorry I didn’t post on Monday. I actually had a real nice session, but just couldn’t find anytime on Monday to write about it.
- Warm Up: Slow and Deep
- 10x Goblet Squat @ 45#
- 8x Goblet Squat @ 65#
- 6x Goblet Squat @ 95#
- Zercher Lift/Squat + Military Press + Pull Ups (AMAP) Superset
- 1x Z-Lift + 4x Z-Squat @ 115#
- 5x Press @ 45#
- 10x Pull Ups (All @ BW w/ Pronated Grip)
- 1x Z-Lift + 4x Z-Squat @ 135#
- 5x Press @ 65#
- 8x Pull Ups
- 1x Z-Lift + 4x Z-Squat @ 155#
- 5x Press @ 95#
- 6x Pull Ups
- 1x Z-Lift + 2x Z-Squat @ 175#
- 3x Press @ 115#
- 6x Pull Ups
- 1x Z-Lift + 2x Z-Squat @ 185#
- 3x Press @ 135#
- 6x Pull Ups
- 1x Z-Lift + 2x Z-Squat @ 205#
- 3x Press @ 135#
- 6x Pull Ups
- 1x Z-Lift + 1x Z-Squat @ 225#
- 3x Press @ 145#
- 5x Pull Ups
- 1x Z-Lift @ 245#
- 1x Press @ 155#
- 7x Pull Ups
- 1x Z-Lift @ 255#
- 0x Press @ 165#
- 4x Pull Ups
- 1x Press @ 160#
- Knees-to-Elbows
- 4×10x @ 2:00 intervals
This Morning’s Workout
This workout is brought to you by the fine people at JB Zero. My very good friend, JB, developed this killer.
There were only three of us so the rules were slightly different. Also, we don’t have a weighted vest, so we substituted TGUs for the weighted-vest-burpees. Results were similar. In honor of that blog post, I call this “The Robots Workout”.
- The Modified Robots Workout
- P1: Burpee Ladder 15x-20x
- P2: TGU Ladder 5x-10x (ea. side) @ 16kg KB
- P3: Pistols / Lunges @ 16kg KB
- Switch. Repeat. Everybody gets a turn.
The interaction is difficult to explain, but actually easy in practice. P2 rests while P1 does 15x burpees. P1 rests while P2 does 10x TGUs. They trade exercising and resting until their ladders are complete. While they are doing that, P3 switches between pistols and lunges with no rest.
When the ladders are finished, everyone rotates one space and the process repeats. Then again.
Neither Favorite Drinkin’ Buddy nor Marathoner could finish the entire circuit. Both substituted one-arm KB Push Jerks for the TGUs in the last few rounds, and both sat out at least parts of several sets of P3 work.
I started at the P3 spot and survived pretty well. I thought I was going to pass out on the last round of my TGUs. I half-burped/half-dry-heaved after my 20x burpees. If I would have eaten before heading out this morning, I have no doubt there would have been no half-burp…and probably not dry.
3 Comments
Nice work mountain biker.
I like “robots workout” that’s a good moniker. I am also glad to see that I’m not the only one who was reduced to effluvia by that one. Insidiously simple, no?
I guess I’ll try to do this burpee torture at some point…
Good Job MTBiker! 4th is awesome and you’re right–It’s all about the tactic. Good position out of the last turn, you’ll do well every time. I have yet to learn how to do this.
It is so simple, and deceptively taxing. It kinda sneaks up on you.
If I were to make any changes next time, I’d substitute the TGUs for something faster (to reduce burpee rest time). Either 5×5 sandbag TGUs or maybe a wall ball ladder or something like that. Even something like a C&J ladder @ 135-155# would work if a barbell is handy.
A sprint ladder? Ohhh…that would be nice. Out to the 10 and back, out to the 20 and back…then 30,40,50,60.
There will be lost breakfast next time.
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