Month: February 2015

Sunday, 030115

A.Active Recovery preparation for the weekend:plan your places for the swimming workout and Yoga on Thursday or Saturday amB.Mobility and MaintenanceSpend 40-60 minutes working on self restoration.  The key areas for a lot of us are the upper back and ankles.  So, spend 30-40 minutes on those parts and then work everything in between.  Or …

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Saturday, 022815

A. Back SqT – 4 x 3 @80-83%B. AFAP10/20 , 8/18,  6/16,  4/14,  2/12,  1/10Strict HSPU (1st number above)Alt Pistols (2nd number above) REST C. 10.8.6.4.2Cal on Bike 30′ HS Walk between D. 30-45 min of Recovery Hip Flexors, glutes, thoracic as focus Flush the forearms , roll them out, stretch the wrists. 

Thursday, 022615

A.Active Recovery preparation for the weekend:plan your places for the swimming workout and Yoga on Thursday or Saturday amB.Mobility and MaintenanceSpend 40-60 minutes working on self restoration.  The key areas for a lot of us are the upper back and ankles.  So, spend 30-40 minutes on those parts and then work everything in between.  Or …

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Wed, 022515

am: A. Front SqT – climb to heavy single in 12 minutes ; volume is key  B. emom x 5 x (muscle ups), low volume here, just cycle time / timing as focus  C. Ski erg intervals @70-80%  200-300m splits. 5-6 of them rest 1-1.5 / 1  *those who don’t have do some row recovery intervals …

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Thursday, 021915

A.Active Recovery preparation for the weekend:plan your places for the swimming workout and Yoga on Thursday or Saturday amB.Mobility and MaintenanceSpend 40-60 minutes working on self restoration.  The key areas for a lot of us are the upper back and ankles.  So, spend 30-40 minutes on those parts and then work everything in between.  Or …

Thursday, 021915 Read More »