Nov-30
AM
A1. Airsquat @3030 tempo - 3 x 15; rest 0sec
A2. XB - 3 x 4min @ EN2; rest 60sec
B1. RLE Split Squat @3030 tempo - 3 x 12 ea leg; rest 0sec
B2. XB - 3 x 4min @ EN2; rest 60sec
C1. Unloaded Good Morning @3030 tempo - 3 x 15; rest 0sec
C2. XB - 3 x 4min @ EN2; rest 60sec
*this should be RIGHT at 60min total
Didn't do
PM
Upper-body Rehab Protocol
+
XB - 3 x 20sec @ maximal tolerable effort (MTE); rest 3-5min (as needed to complete recovery)
+
XB - 40sec @ 350W (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
Upper body protocol
+
3 sets
Table Hold- 45 sec
Bent Leg Hollow Hold- 45 sec
+
3 sets
15 Scap Push Ups
Seated Hip Rotations
+
3 sets
5 Windmill/arm
5 Straddle V-Ups
+
20 sec ME- up to 39mph
+
40 sec @ 359W first 4 times each set
5th set on first 2 were at 388W
5th set on last one was 460ish
Dec-1
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 10; rest 90sec (moderate heavy across)
C. DB GHD Hip Extension - 4 x 12-15; rest 90sec (10-15# across)
+
XB - 20min @ EN1
A. Done @ 115# on sled
C. Done w/ 97# KB attached- 21X1 tempo
D. 15# DB
PM
Upper-body Rehab Protocol
+
XB - 5 x 10sec @ MTE; rest 2-3min (as needed to full recovery)
+
XB - 30min Time Trial
*record:
-average HR
-peak HR
-average wattage
-peak wattage
-cals/RPMs/etc (the more data the better)
UB Rehab done
+
3 sets
20 sec Seated BB OH Holds- 5# on PVC
20 sec Standed Wtd Extension Hold- 5# on PVC
30 sec Side Bend Hold Stretch, 20#
+
10 sec sprints- up to 39RPM
+
Forgot to write everything
326 Cals I think
22.2 mph avg
270W
HR 155
Last 5 min-->
up to 24 mph
HR up to 163
Dec-2
AM
Self-directed Long-walk/hikke w/ vest/pack
Mobility (with time remaining)
PM
30min AMRAP
100m Sled Drag (mod-heavy, mod-turnover, constant movement)
30cals XB
Dec-3
Rest
Dec-4
AM
A1. Goblet Squat @3030 tempo - 3 x 15; rest 0sec (light)
A2. XB - 3 x 4min @ EN2; rest 60sec
B1. Loaded Walking Lunge - 3 x 12 ea leg; rest 0sec (light)
B2. XB - 3 x 4min @ EN2; rest 60sec
C1. Loaded GHD Hip Extension @3030 tempo - 3 x 15; rest 0sec (light)
C2. XB - 3 x 4min @ EN2; rest 60sec
Done on Thursday instead of rest day
Completed. For A1 first 3 sets w/ 10# and last 2 sets w/ 15#
B1 First 3 sets w/ 10#/h and last 2 sets 15#/H
C1. No weight needed at that tempo
XB held about 20mph
PM
Upper-body Rehab Protocol
+
XB - 10sec @ 100% effort
XB - 20sec @ 85% effort
XB - 30sec @ 50% effort
x5 Rounds
+
XB - 30sec @ 85% effort
XB - 30sec @ 50% effort
x5 Rounds
+
XB - 5min @ EN1
+
Mobility - 20min
UB rehab
+
gymnastics foundations
+
first 10 sec hit 40mph
next 4 were about 38
85% - 24.7-25.3mph
50% - 19.9
+
85%- 25.3mph
50%- 19.9mph
+
ROMWOd
Dec-5
A. Sled Drag - 6 x 40sec; rest 2:40min (very heavy, slow grinding turn-over, looking for strength response not metabolic)
B. RLE Split Squat - 5 x 12 ea leg; rest 30sec b/t legs
C. Lateral Box Step-up - 5 x 12 ea leg; rest 30sec b/t legs
*for B/C add loading if possible (goblet/DB/weight vest)
D. Single-leg Good Morning - 5 x 12 ea leg; rest 30sec b/t legs
+
XB - 20min fartlek session (speed-play)
every 2-3min ride at a hard AEROBIC pace for 30-60sec by feel
+
Mobility/Rehab - w/ time remaining
A. Done @ 160- felt much better than last week.
B. & C. First 3 sets w/ 10#/H, last 2 w/ 15#/H
D. Done w/ 15# bar
XB- done, mixed time frames and intensities throughout
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