I have one week of full training before a rest week in which I will do stretching and movement based activities. So after Sundays competition (which I won) on Monday I set about getting some movement back as it really stiffens up after any activity. Once I had a bit more R.O.M I set off on a bike ride on the cannondale.
Tuesday I decided it was time to tackle my old Scott program which aims to prepare me for hell;
Orgate takes another victim
50 Front Squats
50 45 deg Pull-ups (at handlebar width)
50 Kettlebell Presses
50 Box Steps
50 Bent Over Rows
Last year I worked the time down to 18 minutes which is pretty impressive. Yesterdays effort rolled in at 27 minutes 01 second so not really on a par with last year. Still its a minor miracle that I’ve even made it this far and I’ll try again tomorrow (thursday).
Here’s a little video, just so you know why and what I’m training for. Remember the riders have been riding over this sort of terrain for a seriously long time by the the time they’ve reached the point at which this video is filmed. Last year I was out there around 7 1/2 hours….
Yesterday I realised my knee just wasn’t any better. So I’ve revised the plan to focus on upper body for now. The new plan was extremely hard as my upper body never got a break.
At the start of the movie 300, Gerard Butler left many wondering how did he get those six-pack abs? Could I ever look that toned? The training regimen used was called the 300 workout. It’s a workout that has no air conditioning, no mirrors, and no place comfortable to sit and hide. The moment you start the workout its a true war that needs to be won. Fight on and the pain will burn, rest a little and the pain drags on. Theirs no other way to do this program than attack it head on. Its not for the faint-hearted, nor the out-of-shape. The 300 Workout is a fitness test or a finale to months of training.Client have usually weight lifted and trained with tools such as medicine balls and Kettlebells (cast iron weights with handles). It’s daunting plan and one that I used for my 2008 Scott Training, it includes these weight-training moves: 25 pull-ups, 50 deadlifts at 60 Kg, 50 push-ups, 50 box jumps with a 24-inch box 50 “floor wipers” (a core and shoulders exercise at 65 Kg), 50 “clean and press” at 16 Kg (a kettlebell-lifting exercise) and 25 more pull-ups — for a total of 300 reps There’s no rest between movements and the score is based on total time.
As most of you know the Scott is fast approaching, yet I’m just starting rehab following a major knee injury. Time isn’t on my side, but, I need to be fit just in case I can make it to the start line.
So I’ve modified my 300 program to one that I can just about manage;
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