Monday, January 26th, 2009

POWER CYCLE – ANAEROBIC THRESHOLD 60 minutes

Phase I: Preparation
2 X 2,000 meter row. 100- push-ups between rows

Phase II: Strength

1-1-1-1-1 Dead Lift
1-1-1-1-1 Back Squat

Phase III: Core: Tabata sit-ups 8 rounds, 20 sec on, 10 sec off max effort

Notes: 1-1-1-1-1 means work toward your 1 rep max for the exercise. This is not just 5 reps! Start loading at about 50% and work 10-20 reps there. then move to 20% below your prior max load and do 5-10 reps. Then work your way to your max and do 1 -2 reps. Then find a new 1 rep max beyond your previous, if possible.

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