2/20
Hip/knee prep 1-2x through
+
5 min echo bike, nasal breathing only
+
Every 5 min x 9
3 min window
Sets 1/4/7: Bike erg 1k @ 1:55-1:57 into Ski erg cals in remaining time @ 90% effort- 15-16-17
Set 2/5/8: Ski erg 500m @ 1:58-2:00 into Row cals in remaining time @ 90% effort – 16-16-17
Set 3/6/9: Row 500m @ 1:53-1:55 into Bike erg cals in remaining time @ 90% effort – 17-17-16
+
5 min down regulation breathing (feet elevated, head supported)
+
5 rounds @ steady effort (gymnastic volume accumulation)
1 strict rope climb starting from seated + legless descent also (just 10-12ft)
8-10 ring dips
3 strict wtd pullups + 5 unloaded strict pullups
8-10 seated dbl DB strict press (40-50lbs/hand)
Opted to do some shoulder therapy work and some mobilzation work here instead of the gymnastics volume accumulation.