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

June 12, 2019

WEDNESDAY 4:30AM

2 mile walk

WEDNESDAY 6 PM

CYCLING (stationary rollers)

SUPER SPRINT SETS
Warm up
 15 min @ 80-100 watts Active Recovery
10.0 sec @ 400-800 watts
50.0 sec @ 140-160 W Endurance Ride-Tempo
10.0 sec @ 400-800 W
50.0 sec @ 140-160 W
Endurance Ride-Tempo
10.0 sec @ 400-800 W
50.0 sec @ 140-160 W
Endurance Ride-Tempo
10.0 sec @ 400-800 W
50.0 sec @ 140-160 W
Endurance Ride-Tempo
10.0 sec @ 400-800 W
50.0 sec @ 140-160 W
Endurance Ride-Tempo
Recovery 
8 min @ 100-120 W
Active Recovery-Endurance Ride

Repeat above for three total sets

Cool Down 
15 min @ 80-100 W
Active Recovery

NOTE

  • AM Body weight – 173 lbs

June 11, 2019

TUESDAY– 4AM

CIRCUIT x 4 (+40 lbs weight vest)
Push up – 10reps
Pull up – 4r
Split squat – 135 lbs x 4r
KB snatch – 32 kg x 8 (R4/L4)
Chinup – 4r
Ab wheel x 8r

2 mile weighted walk

TUESDAY– 7PM

CYCLING (timed events)

45 min warmup

1.5 Lap (500 meters) pursuit – 40.46
6 Lap (2000 meters) pursuit – 2.46.66

NOTE:

  • Day 50 – AM body weight 176 lbs
  • Improved 1.5 lap by 4 seconds and 6 lap by 5 seconds since last month
  • Achieved goal this season of < 2:50 for 6 lap

 

 

May 21, 2019

TUESDAY– 4AM

CIRCUIT x 4 (+32 lbs weight vest)
Push up – 12reps
Pull up – 5r
KB Snatch – 32 kg x 8r (4/4)
RDL – single leg – 24 kg x 10r (5/5)
Overhead press – 115 lbs x 4r
Chin up – 5r
Ab wheel x 8r

1 mile weighted walk

TUESDAY 6PM

CYCLING (track sprints)

200 meters – 14.28
Match sprint – 3 lap x 2 (1st,1st)

NOTE:

AM body weight 173
Day 29 – 15% to 10% body fat program
Lowered my 200 m time by .16