Author: Admin

2020.07.25

Rest

… or …

Pick an activity.

Pick an activity you can do for one hour.

Walk, jog, bike, swim, row, hike, mountain bike, etc.

Report what metrics you have available (i.e. minimum, maximum, average) for things like:

– heart rate

– elevation

– speed

– temperature

– weather (sunny, rain, snow, wind, etc.)

– terrain (pavement, grass, gravel, etc.)

2020.07.24 – Denise

ACTIVE-STRETCH

WARM-UP

2 Rounds:

  • 150m Row (3/4 effort)

STRENGTH

Deadlift

  • 5 reps ~45%
  • 5 reps ~ 55%
  • 5 reps ~ 65%
  • 5 reps ~ 75%
  • 20 reps – 55-60% of 1RM

REST: 1-3 minutes

Discovery

Find Max Reps for Hanging Knees-to-Elbows (within 1-2 reps)

REST: 1-3 minutes

  • During REST time: Find 1/3 of your Max Knees-to-Elbow reps.

250m Row Sprint (MAX Effort)

REST: 1-3 minutes

  • During REST time: Find your 80% Perceived Exertion (PE) time.
  • Convert row time to seconds. Multiply that number by 20% (or 0.2). Add this number to your Max Effort row time. This is your 80% PE time.

WORKOUT

  • 250m Row (within an 80% effort time)
  • Max Hanging Knees-to-Elbows
  • 1 minute Plank
  • 1 minute Prone Arm Circles
  • REST 2-3 minutes

If you don’t complete the row within your 80% PE time, then REST 1 minute and try again. If you don’t complete the row consecutively, then do the COOL DOWN.

If hanging knee-to-elbow reps are less than 1/3 of your previously discovered max, then do the COOL DOWN. Otherwise, repeat.

If you can’t hold the plank for more than 30 seconds, then do the COOL DOWN.

If arms drop during the prone arms circles, then just rest 2-3 minutes and start into the next round.

Do not do more than 5 rounds.

COOL DOWN

1 minute Cobra Stretch

1 minute Child Pose Stretch

1 minute Right Lying or Seated Piriformis Stretch

1 minute Left Lying or Seated Piriformis Stretch

1 minute Cobra Stretch

1 minute Child Pose Stretch

1 minute Right Leg Seated Hamstring Stretch

1 minute Left Leg Seated Hamstring Stretch

1 minute Cobra Stretch

1 minute Child Pose Stretch