hand sketched logo of electrons orbiting a nucleus

Current Workout Program

Focus

  • full range of motion
  • form > reps
  • chill eccentric tempo
  • pause at hardest part of the movement

Total Times

  • Strength and Hypertrophy: ~2hr 30min
  • Zone 2: ~90min (prefer 2hr)
    • ~10min each gym day 3x
    • ~30min on Tuesday, Thursday, and Saturday
  • Zone 5: ~???
    • sprints on Tuesday
    • long sprints on Thursday

Monday

Hypertrophy and Strength

Workouts

Tuesday

Anerobic Capacity

  • 0.5-1 mile warmup
  • 4x 100m all out sprints, rest until heart rate reaches ~150 beats
  • 1 lap cool down
  • related Andy Galpin clip

Workouts

  • 8/1 wk1 - skipped, lake day, did this last saturday
  • 8/8 wk2
  • 8/15 wk3
  • 8/22 wk4
  • 8/29 wk5
  • 9/5 wk6

Wednesday

Hypertrophy and Strength

  • Super
  • Super
    • Rings Row
      • 3x AMRAP to RIR x
      • Notes: pause at top, full range of motion. elevate feet if going past 15 good reps
    • Hip Thrust
      • 3x12
      • Notes: strong contraction at top
  • Cross legs twisting-up-downs
    • 3x5
    • Notes: aux lift for keeping the anterior knee strong and happy

Workouts

Thursday

VO2 Max Capacity

  • 0.5-1 mile warmup
  • 4x 800m at RPE 8-9, jog recovery 1 lap
  • related Andy Galpin clip (one 10min all out is enough)

Workouts

  • 8/4 wk1 (deload)
  • 8/10 wk2 (did zone 2 instead)
  • 8/17 wk3

Friday

Hypertrophy and Strength

Workouts

  • 8/5 wk1 (deload)
  • 8/11 skipped, getting ready to camp at jon's
  • 8/18 skipped, helping Ana move

Saturday

Long Duration Capacity

Sunday

Day off