week 3

Monday, Nov 10

 

Weights

Movement Prep

Prehab Shoulder, Hip, Core

Exercise

Weight/Reps

Alt DB Bench Press

75/8

 

75/8

PB Leg Curl

BW/10

 

BW/10

Standing Cable Row

70/10

 

80/8

Standing Rot Press

70/10

 

80/8

Standing Rot Pull

80/10

 

90/8

Split DB Curl to Press

30/5@

 

30/4@

Swim

LSD Workout

 

Tuesday, Nov 11

Bike

20 min warmup

Single Leg Drills

(1:30 on, :30 off) – 10x

~120 watts

10 min cooldown

 

Elliptical

50 min random

Physioball

Wednesday, Nov 12 

Bike

Apt to Bushland

~55 min

Thursday, Nov 13

Bike 

20 min warmup

1:00 @ 60rpm (standing)

1:00 @ 75rpm (seated)

1:00 @ 90rpm (seated)

10x

20 min cooldown

 

Weights

Prehab Shoulder, Hip, Core

Exercise	Weight/Reps
Incline Press	60/8
	70/6
	80/6
Romanian Deadlift	35/8
	40/6
	45/6
Pullups	BW/10
	BW/10
	BW/10
Standing Rot Row	60/10
	70/8
Split DB Curl to Press	30/5@
	30/4@
DB Pullover	70/10
	75/8

 

Friday, Nov 14

Elliptical

50 min total

10 min warmup

(2:30 on, 2:30 off) x 6

10 min cooldown

 

Saturday, Nov 15

Bike

Apt to Vega (60 miles)

~3:00

 

Elliptical

20 min random

 

Weights 

Exercise

Weight/Reps

Alt DB Bench Press

75/8

 

80/8

PB Leg Curl

BW/10

 

BW/10

Standing Cable Row

80/10

 

90/8

Standing Rot Press

70/10

 

80/8

Standing Rot Pull

80/10

 

90/8

Split DB Curl to Press

30/5@

 

35/4@

 

Sunday, Nov 16

Run

1.5 mile (~11:20) @ AHS Track

60yd buildup x 4 (barefoot)

Swim

1600m time trial, 2600 total

Bike 

Apt to Buffalo Stadium Rd, Teckla route

~1:45