Training Update
Friday the 1st
Durability
10 Sauna
30 Elliptical
4x 35 leg raises + 10 SLDL at body weight stretch
NOT a circuit day
7x7 Seated Cable Rows
5x10 jumping pull ups to 8 second negative + 10 banded pull ups + 20 banded pull ups
5x20 C2 rower 100% effort + 10 banded seated pulls hard hold contraction
Swim
3x75 (kick,drill,swim)
5x(50) 25 dolphin to 25 freestyle
5x50 dolphin to freestyle
2x200 CSS
8x50 Breath Cadence Freestyle (2,4,6,6,4,8,6,8)
Saturday the 2nd
Sprints
10 Sauna
20 Incline Walk
Mobility/Stretch
2x30 Seconds @5 + 30 seconds @5:40
2x30 seconds @4:30 + 30 seconds @5 + 30 seconds @5:40
2x45
[email protected] + 45 seconds @5
3x60 seconds @6:30 Gait correction
Durability
10 Sauna
45 Elliptical
5x20 Perfect form sit ups
4x15 Single leg SLDL + 25 tib raises + 20 calf raises
4x20 Single leg leg extensions + 2 second pause at top
4x4 Jump Squats @405 - 45 second rest
4x5 TRX Jump squats +TRX rows to failure
4x10 FULL range of motion leg press
NOTES:
Dropping EPO to 500units administered daily
With the DHB out of my system I have a pretty big drop in strength