Workouts for the Week July 13 2009

Lucas Gracey at Bromont Canada Cup

 

Steve's WO
- complete 5 burpees every minute on the minute
- after each set of burpees finish minute by doing thrusters (10lb db women / 15-20 men) until next minute's burpee set
- continue this till 100 thrusters
* Thrusters are a full squat with db at shoulders, at top of each squat use the upward 'thrust' to press db overhead - video link- 

Peter's WO
on a climb longer then 3min
- ride 1min race climbing pace
- walk 1 min
- jog 1min
(Repeat 5-10 times during ride)

* mount/dismount b/w each change of pace with clip in
** remember good posture/cadence when climbing and on foot.
*** remember right hand on top tube or seat while on foot

Enjoy and share your experiences and questions please!

Steve and Peter
www.steveneal.ca
www.trainwithpeter.com