Dec-7
AM
1min Sled Drag (moderate load / moderate turnover)
2min XB
30sec Rest
x5 rounds (building from 60/70/80/90/100% effort by round)
+
1min Air Squats
2min XB
30sec Rest
x5 rounds (building from 60/70/80/90/100% effort by round)
Sled/Bike- MPH- 18.8, 19.9, 21.4, 22.2, 23.0 (both times)
Squats- 30, 32, 35, 38, 43
PM
Upper-body Rehab Protocol
+
XB - 60sec for max calories (record all metrics possible)
+
XB - 40sec @ @375W (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
Rehab done- L side getting a little better but still a little crunchy or weird in some places
60 sec test- 28.8 Cals speed went from 30-32mph ended last 15 sec or so at 32 so may should have started faster
+
40/20- complete. Kept pace on all of them, didn't push till the very last and just got to 402 watts or so. Legs felt more fatigued than last time from the A.M.
Dec-8
AM
A. Reverse Sled Drag - 5 x 40sec; rest 1:20min (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)
+
XB - 20min @ EN1
A. 115# on sled
B. 97# KB
C. 15# for 15 reps across @ 2020 tempo
+
20 min Walk w/ vest- probably won't wear vest next time. Didn't feel bad but just could feel pressure on my shoulders by the end. Rather safe than sorry.
PM
Upper-body Rehab Protocol
+
XB - 5 x 10sec @ MTE; rest 2-3min (as needed to full recovery)
+
XB - 3 x 10min @ 30min TT pace; rest 2min
+
Mobility (lower-body) - 20min
UB rehab done
+
10 sec ME- up to 39mph I think I hit 40 once but the rest were 38-39mph
+
3 x 10 min-
Cals- 121, 118, 118
mph- 22.6 across
Dec-9
AM
Self-directed Long-walk/hikke w/ vest/pack
Mobility (with time remaining)
PM
Upper-body Rehab Protocol
+
20min AMRAP @ EN2 / EN3
20cals XB
20 Atl Russian Step-ups
20 GHD Back Extensions
No time for A.M. Piece on Wednesdays anymore b/c I'm leading a bible study at my gym
P.M.
UB Rehab Done
+
20 min - 5 rounds + 20 Cals on Bike
Kept bike around 22.2mph
Dec-10
Rest
Let's do A.M. piece on Mon, Tuesday, Friday's. Singles on Wednesday/Saturday
I tried adding some of the foundations gymnastics stuff in when I can but it's kind of hard on top of rehab protocol. I like the mobility that's mixed with the foundations stuff and the core work. If you think I can alternate days I think that'd be good. Rehab protocol one day and gymnastics foundations one day that'd be good. I can do it or you can program it how you see fit.
I want to work towards front lever, planche, and side lever. Eventually manna but mobility is biggest restriction there. I'm terrible at windmills. If you want to discuss this over phone or via email we can. I think these are going to be my mains goals as I get cleared. If I can hone in on these, I want be as tempted to compete (hopefully).
Side note- my leg stamina should be great by the end of this period in my life!
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