July 23, 2019

TUESDAY – 4 AM

CIRCUIT x 4
Push up – 10reps
Pull up – 8r
KB Snatch – 32 kgs  x 10r (5/5)
Chin up – 8r
Standing Ab wheel x 3r

1.5 mile walk (+40  lbs weight vest)

TUESDAY 5PM

CYCLING (resistance rollers)
30″ on 2:30″ off
1 hour 8 mins

Warm up
 15 min @ 80-100W Active Recovery

30.0 sec @ 260-280Watts Maximal Efforts
02:30 @ 160-200W
 Tempo-Threshold Intervals

Repeat x 3

Recovery 
8 min @ 100-120W Active Recovery-Endurance

30.0 sec @ 260-280W Maximal Efforts
02:30 @ 200-220W Threshold Intervals-Maximal Efforts

Repeat x 3

Recovery 
8 min @ 100-120W Active Recovery-Endurance

30.0 sec @ 260-280W Maximal Efforts
02:30 @ 200-220W
 Threshold Intervals-Maximal Efforts

Repeat x 3
Cool Down 
10 min @ 80-100W 
Active Recovery

NOTE

  • AM Body weight – 173.5 lbs
  • 3rd highest 5 min power 2019
    2nd highest 10 min power 2019
    Increased VO2 max

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