Block 5* - HYBRID/OPP transition We 22 Mar 23 0501-0558 213.8/98.2 cm STRENGTH - whole body Mobility warmup - used ball on quads above knee; used ball for triceps Squat (215) 5/X/X - Pull-up (BW) 5 Pull / 5 Neutral / 5 chins Toe Raise 22/19/20 Glute Bridge 10 count /13 c / 13 c DB U/H Flye (35s) 9/...

Block 5* - Transition

Tu 21 Mar 23 0512-0539

215.4/98.8 cm

Zone 2 jog

Mobility warmup - tried to incorporate new mobility drills from physio

2 long laps around neighbourhood

26:19 / 3.46 km / 275 Cal / 136 Av HR / 150 max HR

Block 5* - HYBRID/OPP transition Mo 20 Mar 23 0443-0544 214.2/99.0 cm STRENGTH - whole body Mobility warmup Squat (215) 5/5/5 Pull-up (BW) 5 Pull / 6 Neutral / 5 chins Toe Raise 22/18/18 RDL (O-Bar) 8/9/7 DB U/H Flye (35s) 9/8/7 per side Arnold Press (15s) 10/8/8 Zottman Curl (15s) 10/8/8 per arm F...

Block 5 - HYBRID/OPP - Week 4, Day 3 Fr 17 Mar 23 0629-0715 214.4/98.4 cm STRENGTH 75% Mobility warmup Squat (185) 5/5/5 Pull-up (BW) 4 Pull / 5 Neutral / 5 chins Toe Raise 21/21/19 Deadlift (235) 1 x 5 Incl DB Bench (50s) 10/10/10 DB Floor Calf Raise (50s) 16/\ 16\/ 18 || - added in toe raises and...

Week 4 thoughts - I haven't been getting the full intended training in. I need to commit to doing it or change the plan. - the OP 'perpetual' is a good idea but I think I need the routine of doing something every day. Adding days off during the week, while useful for recovery, ends up in more worko...

Block 5 - HYBRID/OPP - Week 4, Day 4 M 13 Mar 23 0526-0619 217.6/98.0 cm (Carbs, salt and alcohol = bloat) LSS 4 slow laps around the neighbourhood 51:48 / 6.73 km / 567 Cal / 138 Av HR / 157 max HR - weight is running away on me. I need to get serious about food. - nearly talked myself out of work...

Block 5 - HYBRID/OPP - Week 4, Day 3

Fr 10 Mar 23 0502-0545

214.2/99.0 cm

STRENGTH 75%

Mobility warmup

Squat (185) 5/5/5
Pull-up (BW) 4/4/4 superset (3 min RI)

Deadlift (235) 1 x 5

DB Flye (50s) 5/5/5 (~2 min RI)

Block 5 - HYBRID/OPP - Week 4, Day 2 Th 9 Mar 23 0452-0521 214.6/99.0 cm SPEED on home treadmill 10 min walk warmup 5.5 kph @ 2 deg 2 min run 12 kph @ 2 deg 4 min walk 5.5kph @ 2 deg 2 min run 12 kph @ 2 deg 4 min walk 5.5kph @ 2 deg 2 min run 14 kph @ 2 deg 4 min walk 5.5kph @ 2 deg 2 min run 14 k...

Block 5 - HYBRID/OPP - Week 4, Day 1

We 8 Mar 23 0502-0545

214.6/99.0 cm

STRENGTH 75%

Mobility warmup

Squat (185) 5/5/5
Pull-up (BW) 4/4/4 superset (3 min RI)

Deadlift (235) 1 x 3

DB Flye (50s) 5/5/5 (~2 min RI)

Block 5 - HYBRID/OPP - Week 3, Day 5

M 6 Mar 23 0444-0525

214.8/98.6 cm

LSS - EZ Zone 2 jog

40:32 / 5.05 km / 414 Cal / 135 av HR (Garmin)

- easy jog 3 laps around the neighbourhood
- only walked inclines to keep HR in range, instead of stopping at every alert from my watch