12 Days of Christmas (1061)
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I just made this up and I don't teach until Monday so if anyone tries this over the weekend...please give me feedback at info@spinfreak.com
on the first day, do the drill one time.....on the second day, do the drill 2 times and so on.......do not repeat the days like they do in the song....do day one and move to day two and so on.
Days of Christmas
- 1:00 seated flat
- 1:00 spin-ups(fast, faster, fastest sprints 20-20-20 each)
- 1:00 seated climb with :10 rest
- 1:00 Runners(8 count or higher ct. jumps with high gear)
- 1:00 standing climb
- :30 Hover climb...get down low
- :30 attacks...start in saddle :15 and :15 out of saddle double time legs...rest your choice
- :30 jogs....alternate jogs with med. tension flat road in saddle...:30 jog/:30 flat road
- :30 jumps...rest your choice
- :15 super spins(sprints with :10 rest...seated or standing)
- :30 Med. tension flat road...50% tension ..100% effort
- :30 free choice...or any combination
example...on day five...do five 1:00 standing climbs...rest is your choice............on day nine...do nine :30 jumps with the rest of your choice inbetween.
I think this is about 50 minutes long but not sure yet. Enjoy!
Submitted by Caroline from Bethlehem, PA on 12/19/08
Email: Mcarolineb@verizon.net