W9D5, 6 & 7

"Passion trumps everything” – Dave Tate W9D5 8AM - Recovery Full body Self-Myofascial Massage (SMR) Time: 1hour Equipment used: Battlestar, baseball, 2 tennis balls in a sock Notes: Felt so good and refreshed after that long sleep! Just had to add icing on the cake and treat my tissues to some good ol' rolling! 4PM - … Continue reading W9D5, 6 & 7

W9D4

"Strength doesn't come from what you can do. It comes from overcoming the things you once thought you couldn't." — Rikki Rogers 9AM - Aerobic Endurance  Cycling to school Distance: 11+Miles Time: 55mins 3PM - Resistance Training Tabata Dumbbell Complex - 8 sets of 20"/10" per exercise - 2' Rest between exercises 1. Two-Weight Pendulum … Continue reading W9D4

W9D2 – Missed the bus! :)

"The STRUGGLE you're in today is developing the STRENGTH you need for tomorrow."  - Robert Tew 9AM - Missed the bus!!! Aerobic Endurance: Cycling Distance: 11miles (+1 Mile uphill to Cycle home) Time: 55mins Notes: Had a hard time dragging myself up this morning because I was sore and exhausted hence I decided to skip this morning's training. However, … Continue reading W9D2 – Missed the bus! 🙂

W9D1 – Sandbag + Aerobic Endurance

"The only bad workout is the one you didn't do." 7AM - Resistance Training: Sandbag  WU: Joint mobilization + 10min Sandbag carry Spartacus Ultimate Sandbag Workout 3 circuits of 45" on 15" off (2' rest between sets) 1. Shoveling 2. Sandbag Zercher Cleans 3. Rotational Deadlift 4. Bent-over Rows 5. Rotational Back Lunge (left) 6. … Continue reading W9D1 – Sandbag + Aerobic Endurance

W8D5 – Power Endurance

"The 5 S's of sports training are: Stamina, Speed, Strength, Skill and Spirit. But the greatest of these is Spirit." - Ken Doherty 1800 Power Endurance  AMRAP, minimal rest between stations and sets Power cleans (43kg - 5 reps) Bent-over rows (43kg - 5 res) Dumbell Thrusters (10kg - 5 reps) Burpees (10 Reps) Muscle-Ups (5 reps) Loaded Carries: alternate … Continue reading W8D5 – Power Endurance

W7D5 – Strength Endurance

Hours of Sleep: 7.5 (2230 - 0600) Sleep quality: 10/10 HRV: 76 (+8) Notes: Slept so well that I didn't wake up at all. Pretty sore all over this morning. Today shall be an easy day, tmr will be a rest day and Sunday I shall race. AROO!  0700 - Endurance (Aerobic)  Cycling  Distance: 10+ … Continue reading W7D5 – Strength Endurance

W7D4- Power Endurance

Sleep Hours: ~9 (2215 - 0720) Sleep Quality: 10/10 HRV: 70 Notes: Longest and deepest sleep so far since arriving in Arizona. Did not wake up at all. It rained quite heavily last night though. That could have made a difference. However, my body still feels pretty beat up! Today the Sweetbeat app says my … Continue reading W7D4- Power Endurance