Dec-18
AM
20 Goblet Squats (no tempo)
4min XB @ EN2
20 Alt Walking Lunges (10-15# ea hand)
4min XB @ EN2
20 GHD Hip Extension
4min XB @ EN2
Rest 2-4min as needed
x3 Rounds
*contrast this mixed stimulus vs that repeat intervals from last week
All done. Feel like my legs don't get tired at all on the squats or lunges anymore. bike feels good at this speed too
PM
Gymnastics Bodies Progressions
+
XB - 90sec Time Trial
XB - 4min @ EN1
Rest - 2min
x3 sets
+
XB - 45sec Time Trial
XB - 3min @ EN1
Rest - 2min
x3 sets
+
Mobility - 20min
90 sec- 33.1 cals, 550w, 28.5mph
28.0, 480, 27.5 (peak HR 195)
27.4, 460, 26.8
45 sec
16.2, 570, 29.5
16.8, 600-620, 30.1
didn't right down
Dec-19
A. Upper-body Rehab Protocol
B. Sled Drag - 8 x 30sec; rest 2:30 (very heavy, slow grinding turn-over, looking for strength response not metabolic)
C. RLE Split Squat - 5 x 12 ea leg; rest 30sec b/t legs
D. Single-leg Mini-band Box Squat - 5 x 10 ea leg; rest 30sec b/t legs
E. Lateral Crossover Step-up - 4 x 12 alt reps; rest 90sec
*for C/D add loading if possible (goblet/DB/weight vest)
+
XB - 20min fartlek session (speed-play)
every 2-3min ride at a hard AEROBIC pace for 30-60sec by feel
B. 180# on top
C. Done up to 25# DB's
D. done up to 10# plate
E. Done up to 15#/H
Dec-20
Rest
Dec-21
AM
1min Sled Drag (moderate load / moderate turnover)
2min XB
30sec Rest
x5 rounds (holding 90% from Dec-7)
+
1min Air Squats
2min XB
30sec Rest
x5 rounds (holding 90% from Dec-7
Done in P.M. Felt good
PM
Gymnastics Bodies Progressions
+
XB - 3 x 20sec @ 60sec TT pace; rest 100sec
+
XB - 40sec @ @395W (if you feel good on final repeat of each set, crush it)
XB - 20sec @ VERY EASY slow spin
x5
Rest - 4-6min (as needed)
x3 Rounds
+
Mobility - 20min
Done in A.M. Held all paces as written. 40 sec was at like 405 or so though b/c it was jumping b/w 385 and 405 so held 405
Dec-22
AM
A. Reverse Sled Drag - 8 x 30sec; rest 1:30 (very heavy, slow grinding turn-over, looking for strength response not metabolic)
B. Chain Squat - 4 x 12; rest 90sec (moderate heavy across)
C. DB GHD Hip Extension - 4 x 12-15; rest 90sec (10-15# across)
D. Sinlge-leg DB 2-arm RDL - 4 x 12-15 ea leg; rest 60sec b/t legs (10-15# across)
+
XB - 20min @ EN2** (note change in HRzone here)
A. Reverse Lunges, 20sec/leg getting about 12 each time
B. 97#
C. 15# across
D. up to 20#/Hand
PM
Upper-body Rehab Protocol
+
XB - 5 x 12sec @ MTE; rest 2-3min (as needed to full recovery)
+
XB - 3 x 12min @ 30min TT pace; rest 2min
+
Mobility (lower-body) - 20min
Could only get ME up to about 37mph. Feel like power has dropped even though been doing these. Maybe b/c I haven't been doing strength work???
12 min, held 22.2mph every time. felt pretty good
Dec-23
AM
Rest
PM
Gymnastics Bodies Progressions
+
30-60min Walk/Hike @ EN1
Dec-24
AM/PM (single-session)
A. Upper-body Rehab Protocol
B. Shrimp Squat - 5 x 5-6 ea leg; rest 60sec b/t legs
C. Single-leg DB Deadlift - 5 x 8-10 ea leg; rest 60sec b/t legs (both knee and hip flexion)
D. Goblet Single-leg Mini-band Box Squat - 5 x 10 ea leg; rest 30sec b/t legs
E. DB 2-arm Lateral Crossover Step-up - 5 x 12 alt reps; rest 90sec
+
AB - 10sec @ 100% effort
AB - 20sec @ 85% effort
AB - 30sec @ 50% effort
x10 rounds
B. done w/ 15# DB held straight armed in front
C. up to 20#/H
D. Done w/ 15# DB out front
E. 20#/H
Dec-25
Rest
Dec-26
AM
20 Goblet Squats (no tempo)
4min XB @ EN2
20 Alt Walking Lunges (10-15# ea hand)
4min XB @ EN2
20 GHD Hip Extension
4min XB @ EN2
Rest 2-4min as needed
x4 Rounds
25# Squats
20#/H Lunges
no weight on hip extensions
Done out of town on Air Dyne which felt REALLY easy on legs. Got almost no leg burn. Crazy how different it is.
Dec-27
Rest
Dec-28
AM
For time
Sled Drag - 800m
XB - 3mi
Sled Drag - 800m
*moderate load, should be able to move continuously
First 800m w/ 45# on top about 12 min, second w/ 25# on top about 10:30 min
3 mil about 14 min
37:00 even total time.
PM
Gymnastics Bodies Progressions
+
XB - 20-30min @ EN1
Dec-29
AM
XB - 10min building to EN2
+
XB - 30sec @ 80-85%
XB - 30sec @ 50%
x10 (should be ~30min TT pace)
+
XB - 10min @ EN1
Did this after PM work as single session
30 sec held @ 23mph no problem
PM (DELOAD LB)
A. Upper-body Rehab Protocol
B. RLE Split Squat - 3 x 10; rest 30sec b/t legs (10-15#)
C. Single-leg DB 2-arm Deadlift - 3 x 10; rest 30sec b/t legs (10-15#)
D1. Goblet Single-leg Mini-band Box Squat - 3 x 10 ea leg; rest 30sec b/t legs
D2. DB 2-arm Lateral Crossover Step-up - 3 x 10 alt reps; rest 60sec
B. 20#/H
C. 20#/H
D. no weight
D2. 20#/H
Dec-30
AM
Rest
PM
Gymnastics Bodies Progressions
+
Aerobic Prep - 10min
+
AB - 30sec @ target pace
AB - 30sec @ easy spin recovery
x3
+
AB - 40sec @ target pace
AB - 20sec @ easy spin recovery
x2
+
AB - 60sec @ target pace
Rest 5-10min
+
AB - 10min Time Trial
*record all metrics
137 Cals, 302 W, 23.7 avg mph
Forgot HR monitor b/c it's been so long since I used it. Lungs felt pretty good. More leg burn from the get go quads just felt the burn.
