10 minute Row @ Easy Pace
4x10m Walking Lunge
4x10m of "jumping back"
2x5 Broad Jump
2x5 Squat Jump
2x5 Knee Jump
2x5 Tuck Jump
6x2 Accelerating Squat (w/chain)
Rest 2 minutes between each set
6x (20sec Work/40sec Rest) Speed Squat @ light weight
Notes:Accelerating Back Squat, Speed Squat:
From the newly posted Cycling program
We just added a new program entitled "CYCLING (FOUNDATION III)" to the Training section. It is available to Full Members only. Here is the write-up from that program:
This is the 3rd month in the Cycling programming series and should follow month two.
It’s entire purpose is to build a base of cycling fitness in order to peak for harder efforts. The peak volume is 15hrs in the 3rd week of this program in which case the gym work is reduced in order to support a tight time schedule.
If you can include gym work as well or have extra time to do so, some light structural work involving hamstring health and shoulder health should be the primary focus. For example include TGU, windmill, good-mornings, RDL’s etc.
Program written by Michael Blevins, Gym Jones Trainer & Disciple