10/23
AM
60 min Z1 and skill work - flow and RTW
60 min Z1 and skill work - flow and RTW
Feel like I am the worst free play person. Did a set of 1-arm DB OHS which make me sweat & shake like crazy @ 12lbs. A few handstands with shoulder tap play which was not too successful today. Then a couple KB windmills, bar dips, walking lunges. Not sure what else. Occupied ~40 minutes of time before MT session.
PM
45 min AD Z1 - off every 5 min to do 5 burpees - can be a hike here instead if needed
PM
45 min AD Z1 - off every 5 min to do 5 burpees - can be a hike here instead if needed
Done. 421 cals. Easy effort.
10/24
Based upon conversation this week we switched the AM/PM Thursday sessions.
AM
AD 30 sec @85%
AD 30 sec @50%
x6
rest walk 2 min
x5 - increase avg watts per set of 6
AD 30 sec @85%
AD 30 sec @50%
x6
rest walk 2 min
x5 - increase avg watts per set of 6
The averages did increase, but was at much lower effort than last week. Feeling a bit run down. The 50% were 48-55 RPMs and the 85% were 56-65ish RPMs. Exact numbers were erased off whiteboard before I noted. Total cals in the 6 minutes went from ~63 to 76 over the sets if I remember correctly.
PM Longer morning of coaching than normal. 5:30a-10a. Trainign @ 11:30am. Feeling a bit sluggish.
A1. Back squat @85% 1RM for 2 reps; rest 20 sec Done @ 190lbs. Felt better than the singles last week. Wore my knee sleeves this week which seems to make a difference with change of direction in the bottom.
A2. 5 hurdles high knees rebounding; rest 20 sec 28-33ish ft.
A3. jumping BS - 33% 1RM - 5 reps; explode off ground through heels; rest 20 sec done @ 75lbs
A4. Band Assisted MAX VJ - explode hip extension - 6-8 reps; rest 4 min x 5 sets - pick at bottom on set up Not exactly sure that I did it right, but it was a lot of fun...perhaps less arm assistance. :)
PM Longer morning of coaching than normal. 5:30a-10a. Trainign @ 11:30am. Feeling a bit sluggish.
A1. Back squat @85% 1RM for 2 reps; rest 20 sec Done @ 190lbs. Felt better than the singles last week. Wore my knee sleeves this week which seems to make a difference with change of direction in the bottom.
A2. 5 hurdles high knees rebounding; rest 20 sec 28-33ish ft.
A3. jumping BS - 33% 1RM - 5 reps; explode off ground through heels; rest 20 sec done @ 75lbs
A4. Band Assisted MAX VJ - explode hip extension - 6-8 reps; rest 4 min x 5 sets - pick at bottom on set up Not exactly sure that I did it right, but it was a lot of fun...perhaps less arm assistance. :)
+
For time:
30 squat clean thrusters @60% FS 1RM - go for it
Done @ 123lbs. Seem to struggle with those "go for it" cues. 15 in 4:22, 30 in 8:08. Was intimidated by this weight today & not all that aggressive.
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