JR's gear climbs and ladder sprints (1074)
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this one is not mine.....took another class today....It's fun to be the student sometimes.....here is what I learned today.....................
JR used a % system for the tension knob and also called it "adding gear"....
0%(no tension), 25%, 50%, 75% and 100%
x 3= do whatever 3 times(or 4 times or 5 times...you get it)
main direction for each set is in bold
after warm up
2:00 in the saddle...adding gear every :30 until 100% with rest of your choice X 3 (6:00 total)
2:00 jog adding gear every :30 until 100% with rest of your choice X3 (6:00 total)
ladder sprints.....off = rest......(about 5:00)
- :10 on/ :10 off
- :15 on / :15 off
- :20 on/ :20 off
- :30 on/ :30 off
- :45 on/ :45 off
- 1:00 on / 1:00 off
- :45 on/ :45 off
- :30 on/ :30 off
- :20 on/ :20 off
- :10 on/ :10 off
2:00 hover climb adding gear every :30 until 100% rest of your choice X3 (6:00 total)
2:00 jog adding gears every :30 until 100% rest of your choice X 3 (6:00 total)
ladder sprints.....same as above
2:00 jog adding gear every :30 until 100%
2:00 in the saddle gear every :30 until 100%
- Sprints
- :15 seated
- :15 standing
- :15 seated
- do all 3 together no rests and do 5 X
Have fun! This routine started with the Bee Gees and had several other fab oldies like "I will survive" by Gloria Gaynor....let me know if you have questions.
Submitted by Caroline from Bethlehem, PA on 1/10/09
Email: Mcarolineb@verizon.net