0500 at Ron Andrews Community Centre: High Tension low intensity intervals on the spin bike. Three 20 minute intervals spinning at 20-30 RPM with maximum tension on the bike. Rest 2 minutes between each interval. Keeping the heart rate very low. Approximately 130 beats/minute. This keeps my legs under tension for a long time while […]
Morning: Tempo method weight training. Done at Fuel Fitness between working with athletes. 3×10 24kg Goblet Squat 3×10 Cable Pull Down 3×10 20kg Barbell Military Press 3×8 135lbs RDL Super Slow (4-6 seconds/rep) on all these lifts with 40-60 seconds between sets. For more info on the tempo method and why I use it http://www.8weeksout.com/2008/10/17/secrets-of-muscular-endurance/ Afternoon: […]
Warm up: Foam roller Getup 24kg 1+1 x2 Pistol 1+1 Workout: Swing 24kg x10 Snatch 24kg 1+1 x5 Clean & Jerk 24kg 5+5 x5 Tactical Pullup 2 x5 Modified one arm pushup 1+1 x5 Horizontal high tension L-seat 3×3 Landmine high tension 2+2 x3 Mobility for the knee. Etc.
Getting back into it.. Morning: In the pool 200M Warmup 10*100M mainset 500M steady. Turning without the wall. Good way to practise getting around buoys quick. Afternoon: Easy 35 minute run in the mountains. Walked up the stairs and steeps. Evening: 60 minutes on the stationary trainer. Steady, mostly in the big ring. Mobility Minutes: […]
Light couple days. Yesterday: Swim 2100M Prep 100M Mainset: 10*200M with 30 seconds rest. Mobility: 10 minutes couch stretch on each leg 10 minutes banded super squat 5+5 Bretzel Today: Kettle Bells Prep, Squat, 1 min 18kg swings 10 minutes 18kg snatches. 5+5 with reps at the top of each minute Double 18kg clean and […]