Pse2

August 05, 2016 Friday

Swim 3 (D1)

If retesting from last cycle, complete the following… Lactate Threshold 10:00 @ 95% RPE 9/10 20:00 @ 100% RPE 10/10

Bike 3 (D1)

If retesting from last cycle, complete the following… Lactate Threshold 10:00 @ 95% RPE 9/10 20:00 @ 100% RPE 10/10

Run 3 (D1)

If retesting from last cycle, complete the following… Lactate Threshold 10:00 @ 95% RPE 9/10 20:00 @ 100% RPE 10/10

Row 3 (D1)

If retesting from last cycle, complete the following… Lactate Threshold 10:00 @ 95% RPE 9/10 20:00 @ 100% RPE 10/10

New Benchmarks

New Benchmarks for EACH Sport TT = Time Trial = All-Out Effort Swim: 500m TT Bike: 10 Mile TT Run: 5K TT Row: 5K TT Ruck: 5K TT Intensity – RPE 10/10

*Medium to light weight on Push Press


August 04, 2016 Thursday

15:00 to find a 3 repetition max (RM) Sumo Deadlift, Rest 5:00 then move to next piece.

@ 70% of 1RM just tested.

4 x :60 max effort strict chinups

4 x :60 max effort strict chinups

*8 per leg

4x 0:60 Hollow Rock

4x 0:60 hollow rock


August 03, 2016 Wednesday

Swim 2 (D1)

Intensity – RPE 9/10 Splits – Hold within 5 – 8 seconds

Bike 2 (D1)

Intensity – RPE 9/10 Splits – Hold within 5 – 8 seconds

Run 2 (D1)

Intensity – RPE 9/10 Splits – Hold within 5 – 8 seconds

Row 2 (D1)

Intensity – RPE 9/10 Splits – Hold within 5 – 8 seconds


August 02, 2016 Tuesday

Understanding The Power Speed Endurance Model


August 01, 2016 Monday

Swim 1 (D1)

Intensity – RPE 9/10 Splits – Hold within 3 – 5 seconds

Bike 1 (D1)

Intensity – RPE 9/10 Splits – Hold within 3 – 5 seconds

Run 1 (D1)

Intensity – RPE 9/10 Splits – Hold within 3 – 5 seconds

Row 1 (D1)

Intensity – RPE 9/10 Splits – Hold within 3 – 5 seconds

15:00 to find a 3 repetition max (RM) Back Squat, Rest 5:00 then 2 x 6 @ 70% of 3RM found

2 x 6 @ 70% of 3RM found

Accessory Work (D1)

4 x 10 bent over barbell rows at medium weight (supine grip) 4 x 8 barbell (on back) step ups at medium weight keeping one leg on box for all 5 repetitions, 12″ box 4 x :60 plank hold from all fours


July 29, 2016 Friday

Swim 3 (C6)

10:00 Work, 2:00 Rest @ 90% of LT Pace or Time Trial distance for Sport

Bike 3 (C6)

10:00 Work, 2:00 Rest @ 90% of LT Pace or Time Trial distance for Sport

Run 3 (C6)

10:00 Work, 2:00 Rest @ 90% of LT Pace or Time Trial distance for Sport

Row 3 (C6)

Conditioning

*Power Clean: medium weight or same as last week *Run = 50m Shuttle Sprint AIM for 3+ rounds per split, faster athletes plenty more out there


July 28, 2016 Thursday

The Hormone Game - Leptin