February 8, 2020

SATURDAY 9 AM

CYCLING (resistance trainer)
Base + Jumps – 1 hour

Warm up
 5 min @ 90 W
15 min @ 169 W
15.0 sec @ 338 W
Maximal Efforts 
Hi cadence, low gear (39-18)
Recovery 
04:45 @ 169 W
Repeat x 4
Finish – 24:45 @ 169 W

NOTE:

  • HR elevated

February 1, 2020

SATURDAY 10 AM

+ 12 lbs vest throughout

WARMUP  (1 round)
DB RDL x 8r x 30 lbs dbs
Jump squat x 5r
Box jump x 5r – 24” box

DYNAMIC EFFORT SQUAT
135 lbs x 8r w/u
225 lbs x 3w/u
255 lbs x 3r x 3s (2 min recovery)

DYNAMIC EFFORT DEADLIFT
225 lbs x 4r clean grip warmup
345 lbs x 2r x 2s
325 lbs x 5r x 1s

WEIGHTED BOX JUMP
24” box +8 lbs vest – 6r (1 rep immediately after each main squat and deadlift set)

HYPERTROPHY CIRCUIT (1 round)
Barbell power clean – 135 lbs x 8r
Front squat – 135 lbs x 8r (narrow stance)
Good Morning – 135 lbs x 8r
BB Hang clean – 135 lbs x 8r

CYCLING (outdoor hillS; 59 minutes)

15 minute warm up

Rolling at 10-15mph standing. Drive the gear you’re in for 5-10 seconds, until you’re no longer accelerating. The point of this effort is not to achieve a new top speed, but to work on producing power through the entire acceleration, and to hit a max cadence from a standing position. The entire effort is standing. Roll very easy between efforts.

2x Undergeared 76-90”
2x Race Gear 90-100”
2x Over Gear 100“+

10 minute cool down

January 30, 2020

THURSDAY 5 PM

CYCLING (resistance trainer)
1 hr 20 min
3 x 15 minute tempo intervals (180w, 187w, 203w)

NOTE

  • I trained 22 days in January and added some varied cycling work including full sprints and accelerations. I also extended my base ride to three hours for the first time since last spring.
  • I’ve improved my fitness since October and will need to retest my functional power and update my cycling training zones
  • My strength is coming back around since laying off in December to rehab my lumbar
  • I plan to prioritize my diet over the next 8 weeks to get leaner.

January 25, 2020

SATURDAY 1030AM

+ 8 lbs vest throughout 

WARMUP  (1 round)
DB RDL x 8r x 30 lbs dbs
Jump squat x 5r
Box jump x 5r – 24” box

DYNAMIC EFFORT SQUAT
135 lbs x 8r w/u
225 lbs x 3w/u
250 lbs x 2r x 4s (1 min recovery)

DYNAMIC EFFORT DEADLIFT
225 lbs x 4r clean grip warmup
340 lbs x 2r x 3s
320 lbs x 4r x 1s

WEIGHTED BOX JUMP
24” box +8 lbs vest – 8r (1 rep immediately after each main squat and deadlift set)

HYPERTROPHY CIRCUIT (1 round)
Front squat – 105 lbs x 15r (narrow stance)
Split squat – 105 lbs x 15r each side
Good Morning – 105 lbs x 15r


CYCLING
(outdoor hill;  58 minutes)

Warmup – 15 mins
40 seconds gradually build power to max effort and cadence to 140 rpm.
Repeat x 4 intervals with 5 min recovery
Cool down 15 minutes