20 min Continuous hip/hamstring circuit
A – Mini band straight leg monster walks x 10 steps forward and backwards
B – half kneeling hip flexor stretch 30 sec/side, rest 30 sec x 2 sets/side (rib cage down, squeeze butt)
C – 30 sec glute bridge hold with active butt, 30 sec rest x 3
D – hip capsule mobilization (https://www.youtube.com/watch?v=5bDjOB3w4xE knee pull ins and prone wipers) – do 5-6 of each variation
E – Adductor dips x 5-6/side (https://www.instagram.com/p/BiZ02qGHLkz/)
First day in a while that the adductor dips felt minimal annoying discomfort from the hip.
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AB 3 min @ 150-200 watts
Row 3 min @ 1000-1200 cal/hr
Ski 3 min @ 800-1000 cal/hr
done
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4 sets
2 min window at each machine, but try to get the work done in <60 sec then use remaining time to rest before rotating
14 bar facing burpees
16 cal ski
19 cal AB
22 cal row
(will be 32 min total start to finish)
This has turned out to be one of my favorite days of training. The metrics in all of them give instant feedback of my effort. And it is a big challenge to find and continually push that high end aerobic power just around the level of discomfort but make sure it’s sustainable.
Bar facing burpee – come out pretty out around 35 seconds first set, slowed that down a little and hit around 45.
Ski was good today, felt good power output and was finishing around 50-55 I believe, output around 1000cal/hr
Bike was also good today, 5 sec aggresive to start and settled into upper 400’s – consistently around 50 ish seconds
Row was the toughest today, finished all 4 under the 60 seconds, but I felt I was working harder to accomplish that finish time than the other 3.