25JAN

Non-Standard conditioning Fridays are back with some AAB fun.. For the AAB workout pace, push yourself to go near max effort on each set’s work interval and throttle down on the rest. You’ll be working :10-:40 seconds and resting, so your pace will alter considerably. For :10 sets, aim at 100+rpm; :20 sets, aim 95-100rpm; :30 sets, aim 85-95rpm; and finally, :40 sets, aim 85+ and hold on. Your rest periods can be 3-35rpm, so long as you stay on the bike and max those calories for the work.
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Strength:
KB OH Walking Lunge 4x8
KB Sit and Press (Z Press) 4x12
KB Hang Clean 4x12
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Accessory:
KB Floor Press 5x12
20m Inch Worm x5
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Conditioning:
AAB Work
:10 Sprint / 1:50 Easy Bike (hands off) x 4
:20 Sprint / 1:40 Easy Bike x 4
:30 Sprint / 1:30 Easy Bike x 4
:40 Sprint / 1:20 Easy Bike x 4