Block 5 - HYBRID/OPP - Week 3, Day 4 Su 4 Mar 23 0623-0712 214.2/99.0 cm STRENGTH 90% Mobility warmup Squat (225) 3/3/3 Pull-up (BW) 4/4/4 superset (3 min RI) Deadlift (285) 1 x 3 DB Flye (55s) 3/3/3 (~2 min RI) - Another bad night's sleep - I have some stress to work through. - The program called ...

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

Fr 3 Mar 23 1217-1255

215.4/99.1 cm

STRENGTH 90%

Mobility warmup

Squat (225) 3/3/3
Pull-up (BW) 4/4/4 superset (3 min RI)

Deadlift (285) 1 x 3

DB Flye (55s) 3/3/3 (~2 min RI)

- Bad night's sleep, so I got my workout in over lunch. Victory.

Block 5 - HYBRID/OPP - Week 3, Day 2 Th 2 Mar 23 0453-0516 215.2/98.9 cm HILLS on home treadmill Mobility warmup 5 min walk warmup 5.5 kph @ 2 deg 1 min run 10 kph @ 8 deg 2 min walk 5.5kph @ 2 deg 1 min run 10 kph @ 8 deg 2 min walk 5.5kph @ 2 deg 1 min run 10 kph @ 10 deg 2 min walk 5.5kph @ 2 de...

Block 5 - HYBRID/OPP - Week 3, Day 1 We 1 Mar 23 0527-0605 215.2/98.9 cm STRENGTH 90% Mobility warmup Squat (225) 3/3/3 Pull-up (BW) 4/4/4 superset (3 min RI) DB Flye (55s) 3/3/3 Deadlift (285) 1 x 3 - Knees were wonky yesterday, so I took a day to rest them. I've been thinking it's all about weari...

Block 5 - HYBRID/OPP - Week 2, Day 6

M 27 Feb 23 0457-05551

216.4/99.0 cm

LONG - EZ Zone 2

56:28 / 6.6 km / 540 Cal / 137 av HR (Garmin)

- easy jog 4 laps around the neighbourhood
- knees a bit dodgy just afterwards (still think it was from other shoes and not exercise)

Block 5 - HYBRID/OP - Week 2, Day 5 Su 26 Feb 23 0616-0716 215.4/98.3 cm STRENGTH 80% Mobility warmup Squat (200) 5/5/5 (3 min RI) Pull-up (BW) 4/4/4 DB Flye (50s) 5/5/5 Deadlift (255) 1 x 5 - I still 'owe' a long LSS session. I'll see if I can fit it in this afternoon to complete the week. Thought...

Block 5 - HYBRID/OP - Week 2, Day 3

Fr 24 Feb 23 0455-0551

214.4/98.0 cm

STRENGTH 80%

Mobility warmup

Squat (200) 5/5/5 (3 min RI)

Pull-up (BW) 4/4/4

DB Flye (50s) 5/5/5

Deadlift (255) 1 x 5

Block 5 - HYBRID/OP - Week 2, Day 3 Th 23 Feb 23 0452-0522 214.2.8/98.2 cm LSS Treadmill 30:00 / 2.5 km / 8 deg incline / 5 kph (treadmill) 27:30 / 2.2 km / 212 Cal / 112 av HR (Garmin) - Weather was crap, so running outside was a no-go. Driving before the plows did a pass was inadvisable, too, so ...

Block 5 - HYBRID/OP - Week 2, Day 2 Tu 21 Feb 23 0455-0551 213.8/98.0 cm STRENGTH 80% Mobility warmup Squat (200) 5/5/5 Pulldown (BW) 4/4/4 DB Flye (50s) 5/5/5 Deadlift (255) 1 x 5 - I had to convince myself to do the set of Deadlifts. Victory. - Felt good overall. - I think I may have 'fixed' my k...

Block 5 - HYBRID/OP - Week 2, Day 0 M 20 Feb 23 215.0/98.0 cm FORCE test I did my PT test and scored "silver" - just 3 points away from Gold. I need to shave 5 seconds off my "intermittent loaded shuttle" and I'll have it. Next time. I was at almost the exact same spot before th...