I enjoyed this training as much as I could. I think probably need to stick to single leg work b/c I can't load up belt squats heavy enough comfortably. If A.M. pieces can be 60 min or less that'd be great. Need to switch rest day back to Thursday if possible. Keeping Saturday as a single session is necessary too.
**Rehab Protocol**
A1. Crossover Symmetry - 3 x Activation routine; rest 15
A2. Seated Neck Retractions (back to wall) - 3 x 10; rest 15
A3. Head Tilts - 3 x 10 ea side; rest 15
A4. 2.5# Plate Shoudler Circles - 3 x 10 ea arm; rest 15sec
A5. 2.5# Plate Vertical Scap Punches - 3 x 10 ea arm; rest 15sec
A6. Lying Prone Shoulder Angels - 3 x 10; rest 60sec
Done each time. Only thing not positive I did correct was shoulder circles, just did slow big arm circles, fwd and backward
Nov-25
AM
A1. Airsquat @3030 tempo - 3 x 15; rest 0sec
A2. XB - 3 x 5min @ EN2; rest 60sec
B1. RLE Split Squat @3030 tempo - 3 x 12 ea leg; rest 0sec
B2. XB - 3 x 5min @ EN2; rest 60sec
C1. Unloaded Good Morning @3030 tempo - 3 x 15; rest 0sec
C2. XB - 3 x 5min @ EN2; rest 60sec
Complete all felt good. RLE got a little tough at the end. If possible need A.M. session to be 60 min or less
PM
Upper-body Rehab Protocol
+
XB - 3 x 20sec @ maximal tolerable effort (MTE); rest 3-5min (as needed to complete recovery)
+
XB - 90sec @ 90-95% effort
XB - 60sec @ easy recovery pace
x4
Rest - 4-6min (as needed)
x2 Rounds
+
Mobility - 20min
20 sec sprints- 35mph- 900+ watts
90 sec efforts- 350-370watts - 25mph
Nov-26
Rest / Optional EN1 Walk
Nov-27
AM
A. Sled Drag - 6 x 40sec; rest 2min (very heavy, slow grinding turn-over, looking for strength response not metabolic)
B. Chain Squat - 5 x 5; rest 2min (build)
C. Wtd. Vest GHD Hip Extension - 4 x 12-15; rest 90sec (10-15# across)
+
XB - 30min @ EN1
***this can be the long-walk this week if you didn't complete on the 26th
A. 135#, 160#---> last 2 sets hurt bad, legs could barely move. Caught me off guard.
B. Can't get this set up right to get much more than 100# on there so may need to stick to single leg work or high reps on this. Not sure how to adjust
C. 10# DB in hand, didn't want to put vest on yet
Went into P.M. here b/c I had to do this in one session
PM
Upper-body Rehab Protocol
+
XB - 5 x 10sec @ MTE; rest 2-3min (as needed to full recovery)
+
XB - 10min @ 85% effort (threshold...HR cap 180 BPM)
Rest - 2min
XB - 8min @ 85% effort
Rest - 2min
XB - 6min @ 85% effort
Rest - 2min
XB - 4min @ 85% effort
Rest - 2min
XB - 2min @ 85% effort
**average pace should be maintained across all 30min...should approximate your expected 30min TT pace
10 sec sprints- 35-36mph- 900-960 Watts **couldn't dig much harder than the 20 sec sprints
+
10 min @ 240 watts- 100cals- 21.4mph
8 min @ 264 W- 89 Cals- 22.2mph
6 min @ 275W- 73Cals- 22.6mph
4 min @ 288W- 50Cals- 23.0mph
2 min @ 331W- 28Cals- 24.1mph
Nov-28
General Aerobic Warm-up - 10min
+
XB - 5min Time Trial
+
A1. Sled Drag - 2 x 3min; rest 0sec (light-mod load, constant tension, constant movement)
A2. XB - 2 x 5min @ EN2
B1. Reverse Sled Drag - 2 x 3min; rest 0sec (same)
B2. XB - 2 x 5min @ EN2
C1. Lateral Sled Drage - 2 x 90sec ea direction; rest 0sec (same)
C2. XB - 2 x 5min @ EN2
5 min TT- 72Cals- 25mph avg 330-350avg watts
Nov-29
Rest
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