5/18 (cyclical volume + HS ramp skill)
AB 2 min @ 300 watts, into
30 sec row @ 1200 cal/hr
30 sec row @ 1300 cal/hr
30 sec row @ 1400+ cal/hr
rest 4 min x 3 sets
Row felt good and not hard to hit numbers today
+
AB 2 min @ 300 watts, into
30 sec ski erg @ 2:00/500m
30 sec ski erg @ 1:55/500m
30 sec ski erg @ 1:50/500m
rest 4 min x 3 sets
A little bit more work to hit numbers than the row but stayed where i was supposed to be. Last set, was a little bit more work to hit the bike and going into the ski the 2:00 and 1:50 were the easiest of the 3 to hit.
+
HS obstacle accessory work
6 min – Ramp rebalancing on ascent and descent with hands even and offset – https://vimeo.com/267133893
6 min – Stair rebalancing on ascent and descent with hands offset (https://vimeo.com/267134109, 3-4 sets of each
6 min – Approach practice for stairs/ramp https://vimeo.com/267133798
Shoulder taps with 1-hand on bottom stair x 6-8 controlled taps/side x 3 sets
Quality wasn’t as high for hitting this post cyclical work. And from the other day, drills were almost exactly like i had assumed. Still need work here, confidence will be the big one and the stairs feel like they will be harder to learn than the ramp, however using the plates should help that a lot. I also see having to shift body position for the various changing degrees will take some practice but will be a deciding factor.
+
Reverse sled drag 90 sec walking, rest 90 sec x 4 (vmo focus, drive through full knee extension each step)
done
Also, finally have a plan in place for getting swimming in but there are still some limitations. One, i have to register to swim, so if there is a consistent day, last week you had it written up on friday, if that will be consistent then will go ahead with trying to register that day. Also, they are only allowing a 45minute block. Right now I will see what you have in store but also have a lane reserved for next Tuesday am. At that short of time, not sure long term but would 2 swim sessions a week be a good plan? Just thinking out loud.