Strength/Speed Ladders

I'm off today, so what else would I want to spend free time doing? 

*The strength ladder is a dance mix, the speed ladder is a rock mix.*

1 Strength Ladder/1 Speed Ladder (Thanks to Eric!!) 45 min class

Warm Up-“Cross the Dancefloor” {5:00}

1^st Strength Ladder-“D.A.N.C.E., “Move 4 me,”Pain,

(5 sets)

1^st Set-

            :30 SC-small hill (cadence check)

            :30 add-SC-medium hill

            :30 add-STC

            :30 add-STC-ATTACK!

-->always return at the end to a small hill

2^nd Set- 1:00 each except only :30 attack

3^rd Set- 1:30 each except only :30 attack

4^th Set- 1:00 each except only :30 attack

5^th Set- :30

 

Recovery-“Toxic/Yeah” –moderate gear

 

2^nd Speed Ladder-“Rollin”, “Jungle,” “Thunderstruck,” “Forgotten”

(5 sets)

1^st Set-

            :30 Flat Road-moderate gear

            :30 add Fast Flat (“out of your comfort zone”)

            :30 add Run

            :30 add-STC-ATTACK!

-->always return at the end to a flat road

 

2^nd Set- 1:00 each except only :30 attack

3^rd Set- 1:30 each except only :30 attack

4^th Set- 1:00 each except only :30 attack

5^th Set- :30

 

Flat Road/Recovery-“Numb/Encore”

Playlist: 

Cross The Dancefloor (Designer Drugs Remix)-Treasure Fingers

Past Back D.A.N.C.E. Remix-Justice vs. Data

Move For Me-Kaskade & Deadmau5

A Pain That I'm Used To (Jacques Lu Cont Remix)-Depeche Mode

Toxic/Yeah-Britney Spears Ft. Usher and Luda

Rollin'-Limp Biskit

Welcome To The Jungle-Guns N' Roses

Thunderstruck-AC/DC

Forgotten-Linkin Park

Numb Encore (Instrumental)-Linkin Park/JayZ