Monday, Nov 3
Weights
Prehab Shoulder, Hip, Core
| Exercise | Weight/Reps |
| Incline Press | 135/8 |
| | 145/8 |
| | 155/6 |
| Romanian Deadlift | 25/8 |
| | 25/8 |
| | 30/6 |
| Pullups | BW/8 |
| | BW/8 |
| | BW/8 |
| Standing Rot Row | 60/10 |
| | 70/8 |
| Split DB Curl to Press | 25/5@ |
| | 30/4@ |
| DB Pullover | 65/10 |
| | 70/8 |
Tuesday, Nov 4
Bike
20 min warmup
Single Leg Drills
(1:00 on, :30 off) – 10x
~120 watts
10 min cooldown
Physioball
Elliptical
40 min random
Wednesday, Nov 5
Bike
40 min spin
Thursday, Nov 6
Bike
20 min warmup
1:00 @ 70rpm (standing)
1:00 @ 80rpm (seated)
1:00 @ 90rpm (seated)
10x
10 min cooldown
Weights
Prehab Shoulder, Hip, Core
| Exercise | Weight/Reps |
| Alt DB Bench Press | 70/10 |
| | 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@ |
Friday, Nov 7
Elliptical
40 min total
(1/4 mile on, ¼ mile off) -6x
Swim
100 free
100 breast
100 back
100 pull
6x50 free
1500 free
(50 free, 50 breast, 50 kick) – 2x
Saturday, Nov 8
Bike
Apt to overpass before Vega (~55 miles?)
~2:40
Elliptical
20 min random
Weights
| Exercise | Weight/Reps |
| Incline DB Press | 50/8 |
| | 60/8 |
| | 70/6 |
| Romanian Deadlift | 35/8 |
| | 35/8 |
| | 40/6 |
| Pullups – neutral grip | BW/8 |
| | BW/8 |
| | BW/8 |
| Standing Rot Row | 60/10 |
| | 70/8 |
| Split DB Curl to Press | 30/5@ |
| | 30/4@ |
| DB Pullover | 70/10 |
| | 70/8 |
Sunday, Nov 9
Elliptical
10 min warmup
(2:30 on, 2:30 off) – 6x
10 min cooldown
Bike
La Paloma route + some
~1:10
No comments:
Post a Comment