Category: Strength

May 24, 2019 – Run

May 24, 2019 – Run

Longer endurance run today

10 minute warmup followed but some dynamic stretches

Target 30-40 minutes today, every 5-10 minutes run for 30-40 seconds at “race pace” – or run in an area with rolling hills.

Easy walk/jog cool down and calf mobility on a foam roller

May 21, 2019 – Strength

May 21, 2019 – Strength

warmup:
3-4 Sets – Shoulder and hip focused activation and stability
2 Turkish Gets Ups/arm
15m Perfect Bear Crawl
10 Alternating Single Leg Cone Touches
rest 45sec between sets

Main set
A1: Single Leg Suitcase deadlifts
3x 10 reps each leg @ 2111
rest 30 seconds

A2: Suitcase Carry
3 sets x 30meter each arm – heavy but smoothrest 30 second

A3) Hanging Single Leg Tuck Hold
3 sets x 20-30 seconds each leg (can break between legs)
rest 60 seconds

May 5, 2019 – Bike/strength

May 5, 2019 – Bike/strength

Lets keep up the endurance bike workouts crew! these help build up our aerobic efficiency – which can help decrease your recovery time between hard workouts!

Try to do one more set than last week.

Bike:

4321 warmup

3-5x

6 minutes @ 60%

20 seconds @110% FTP
30 Seconds EASY
15 Seconds @110% FTP

2 minutes @ 50%

Each set increase your six minute block intensity by 3-5%

5-10 min cool down

Strength

Warmup:
3 sets

4 Pillars warmup
20 hollow rock

20secomd side plank from knee top leg extended
50 jump rope

Main Set:

3 sets
A1: 8 step downs (each leg)
A2: 5 box jumps
A3: 10 x McGill bench press

Bonus:
10 minutes continuous
20 yard quadruped crawl

5 pull-ups

10 pushups

10 v-ups

May 1, 2019 – Swim/Strength

May 1, 2019 – Swim/Strength

WU:

100-400 EASY

2-4×75 (25 kick/50 swim)

3-6×50 (25 drill or choice stroke, 25 free)

2×25 underwater no breathers. 1 min rest

2-6×25 build slow to fast

Main Set: 1-2 times through

3×100 @ CSS 15-20 sec rec

8×50 @ CSS -3 sec, 10-15 sec rec

4×25 FAST, 20-30 sec rec

CD:

100-200 EASY

Total yards: 1400-3000

—-

Strength

Warmup:

4 rounds:

Row 2 minutes

25 hollow rocks

15 air squats

A1: suitcase deadlift

4 x 6 each side @3111

A2: pull-up

4 x 5-8 @ 21×1

Accumulate 3-5 minutes of hanging from pull-up bar – your feet can be on the ground, looking to stretch out your shoulders

April 28, 2019 – Bike/Strength

April 28, 2019 – Bike/Strength

Lets keep up the endurance bike workouts crew! these help build up our aerobic efficiency – which can help decrease your recovery time between hard workouts!

Bike:

4321 warmup

3-5x

6 minutes @ 60%

20 seconds @110% FTP
30 Seconds EASY
15 Seconds @110% FTP

2 minutes @ 50%

Each set increase your six minute block intensity by 3-5%

5-10 min cool down

Strength

Warmup:
3 sets

4 Pillars warmup
20 shoulder taps from plank from hands
50 jump rope

Main Set:
A1: 8 step downs (each leg)
A2: 5 box jumps
A3: Bent over Kettlebell row (no support)

Bonus:
10 minutes continuous
20 yard quadruped crawl
20 hollow rocks