August 8, 2019

THURSDAY– 4:15AM

CIRCUIT x 4
Push up – 20reps
Pull up – 8r
Single leg bridge 10/10

2 mile walk (+40 lbs)

NOTE:

AM Body weight- 174.5 lbs

THURSDAY 6PM

CYCLING (indoor trainer; 1 hour, 6 mins)

Secondary recovery. Leg speed efforts. Keep the gearing low. Aiming to hit a peak cadence while staying steady.

  • Warm up
    15 min @ 3 RPE
    60-100 rpm
  • 15.0 sec @ 6 RPE
    135-200 rpm
    Ramp up to and hold 135 rpm+ for 15 seconds. Try and increase while staying steady. In a small gear.
  • Recovery
    10 min @ 6 RPE
  • Repeat 15.0 sec and 10 min intervals for 4 total
  • Cool Down 10 min @ 3 RPE

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