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

July 17, 2019

WEDNESDAY 5 PM

CYCLING (stationary rollers)

ROLLING ACCELERATIONS

Purpose- building efforts to follow moves in races, or make the moves. Full recovery between efforts.

Warm up
 15 min @ 3 RPE
80-100 rpm 
Progressive warm up
1 min @ 6 RPE 
From slow (10-12 MPH) roll, accelerate to 110 rpm, and hold until the minute is over.
Recovery 
5 min @ 6 RPE
1 min @ 6 RPE 
From slow (10-12 MPH) roll, accelerate to 110 rpm, and hold until the minute is over.
Recovery 
5 min @ 6 RPE
1 min @ 6 RPE 
From slow (10-12 MPH) roll, accelerate to 110 rpm, and hold until the minute is over.
5 min @ 6 RPE
Cool Down
 10 min @ 3 RPE

NOTE:

AM Body Weight – 173 lbs

 

July 13, 2019

SATURDAY 10 AM

CYCLING (stationary rollers)

30″ on 2:30″ off

Warm up
 15 min @ 80-100 W
atts Active Recovery

30.0 sec @ 260-280 W 
Maximal Effort
02:30 @ 160-200 W 
Tempo-Threshold Interval

Repeat x 3

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

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

Repeat x 3

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

30.0 sec @ 260-280 W 
Maximal Effort
02:30 @ 200-220 W
 Threshold Interval

Repeat x 3

Cool Down
 10 min @ 80-100 W Active Recovery

NOTE:

AM Body Weight – 172 lbs

July 10, 2019

WEDNESDAY 4AM

1 SET / 20 REP CIRCUIT (1 minute recovery between exercises)
Push-up
Ab roller
Bench Press – 135 lbs
Pull up – 24reps
Squat – 135 lbs
Kettle bell Snatch – 53 lbs 20R/20L

1.5 mile walk – 40 lb vest

WEDNESDAY 5:30 PM

CYCLING (indoor trainer; 1 hour, 10 mins)
10 min warmup
5 min on tempo zone 5 min off endurance zone x 5
10 min cool down

NOTE

AM Body weight – 172 lbs

July 6, 2019

SATURDAY 10AM

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

DYNAMIC EFFORT SQUAT
135 lbs x 5r
225 lbs x 2r
260 lbs x 1r x 8s – 2 min recovery

DYNAMIC EFFORT DEADLIFT
225 lbs x 5r
340 lbs x 1r x 8s- 2 min recovery

WEIGHTED BOX JUMP
3r x 5s – 25 lbs – 20” box 1 min recovery

HYPERTROPHY CIRCUIT (2 rounds)
Split squat – 12r each leg – 100 lbs
Good morning – 15r – 100 lbs
Single Leg Extension – 25r each leg – 10 lbs
Single Leg Curl – 25r each leg – 10 lbs

NOTE:

Day 75 – AM Body weight 173 lbs

July 5, 2019

FRIDAY 11 AM

CYCLING (1 hour 10 mins; indoor rollers)

1. Warm up
 20 min @ 80-100 W
 Active Recovery
2. 1 min @ 180-180 W
 Steady State
3. 1 min @ 220-220 W
 Maximal Efforts
4. 1 min @ 180-180 W
 Steady State
5. 
 1 min @ 220-220 W
 Maximal Efforts
6. 1 min @ 180-180 W
 Steady State
7. 1 min @ 220-220 W
 Maximal Efforts
8. 1 min @ 180-180 W
 Steady State
9. 1 min @ 220-220 W
 Maximal Efforts
10. 1 min @ 180-180 W
 Steady State
11. 
1 min @ 220-220 W
 Maximal Efforts
12. Recovery
 5 min @ 80-100 W
Active Recovery

Repeat above for three sets

13. Cool Down 
10 min @ 80-100 W
Active Recovery

NOTE

  • AM body weight 174 lbs
  • Wouldn’t have been able to do this workout at this intensity a few months ago.

June 30, 2019

SUNDAY 1030 AM

CYCLING (track)

Description:

92” gear – 25 Lap warmup. 2 laps rest. 1 seated 100m. 1 lap rest. 1 standing 100m.
10 min rest
1×10 lap effort. Last lap at the same speed as the first.
10 min rest.
2x5lap efforts. 2 laps rest in between. LLSSF
10 min rest
96” gear – 3×3 lap efforts. 2 laps rest in between. LLSSF
10 min rest
100” gear – 5x1lap efforts. 2 laps rest in between. LLSSF
10 min rest
5x200m efforts. 2 laps rest in between. LLSSF
10 min rest
10 lap cool down

NOTE
Day 69 – AM Body weight – 172 lbs

SUMMARY

During June l trained on 28 days and completed 32 separate training sessions. This has been my most active month in recent memory.  A high frequency month for me historically has been 16-20 sessions.    Combined with April and May I’ve accumulated a lot of volume at moderate intensity.  Last week I felt sort of stale.  I will back off some of the volume and introduce more exercise variation to ensure I’m allowing recovery.

June 16, 2019

SUNDAY 10:30 AM

CYCLING (track – flying 1.5 lap efforts, ascending gear)

Description:
25 Lap warmup . 2 laps rest. 1 seated 100m. 1 lap rest. 1 standing 100m. 84” gear
10 min rest

2 x flying 1.5 lap (500 meter) efforts. 92” gear; 2 lap rest between efforts
10 min rest.
2 x flying 1.5 lap (500 meter) efforts. 94” gear; 2 lap rest between efforts
10 min rest.
2 x flying 1.5 lap (500 meter) efforts. 96” gear; 2 lap rest between efforts
10 min rest.
2 x flying 1.5 lap (500 meter) efforts. 98” gear; 2 lap rest between efforts
10 min rest.

10 lap cool down

NOTE

  • Intensity/ RPE – 8
  • Day 55 – AM Body weight – 171 lbs