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
A1. 15#
B1. 15#/H
C1. 10#
PM
Gymnastics Bodies Progressions
+
XB - 10sec @ 100% effort
XB - 20sec @ 85% effort
XB - 30sec @ 50% effort
x6 Rounds
+
XB - 30sec @ 85% effort
XB - 30sec @ 50% effort
x6 Rounds
+
XB - 5min @ EN1
+
Mobility - 20min
100% @ about 38mph
85% @ about 25.7mph
50% @ 19.9
Dec-12
A. Rehab Program - 10-20min
B. Sled Drag - 6 x 40sec; rest 2:40 (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
*for B/C add loading if possible (goblet/DB/weight vest)
E. Lateral Sled Drag - 4 x 30sec ea direction; rest as needed b/t legs
+
XB - 20min fartlek session (speed-play)
every 2-3min ride at a hard AEROBIC pace for 30-60sec by feel
A, done
B. Done @ 170#
C. 15# x 3, 20# x 2/hand
D. Complete
E. 90#
Dec-13
Rest
Dec-14
AM
1min Sled Drag (moderate load / moderate turnover)
2min XB
30sec Rest
x5 rounds (holding 90% from last week across)
+
1min Air Squats
2min XB
30sec Rest
x5 rounds (holding 90% from last week across)
Didn't do, had to travel to memphis for work
PM
Gymnastics Bodies Progressions
+
XB - 3 x 20sec @ 60sec TT pace; rest 100sec
+
XB - 40sec @ @385W (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
20 sec @ 32mph
40 sec @ 385W
Dec-15
AM
A. Reverse Sled Drag - 6 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 @ EN2** (note change in HRzone here)
A. Done 135#
B. short on time so I did 5 x 10 bike sprints b/c I only had time for one session
PM
Upper-body Rehab Protocol
+
XB - 5 x 10sec @ MTE; rest 2-3min (as needed to full recovery)
+
XB - 3 x 12min @ 30min TT pace; rest 2min
+
Mobility (lower-body) - 20min
No time:
Dec-16
AM
Rest
At globo gym
A. Leg Press- 4 x 12 reps
B1. Leg Extensions- 4 x 12
B2. Leg Curls- 4 x 15
+
20 min Bike
PM
Gymnastics Bodies Progressions
+
30-60min Walk/Hike @ EN1
Gymnastics bodies progressions
+
5 sets of
1 min Air Squats
2 min Air Bike
rest 30 sec
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