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Netflix is your friend on these, matey..... Netflix

If I have an indoor aerobic session planned and no access to Netflix, I do the following

5 mins / 4 mins /3/2/1 on AD, Rower, skipping.

Move from one piece of kit to another without breaks, the above results in 45 mins of aerobic work with zero boredom.

If you only have 2 pieces of kit, ie. AD and skipping rope, then the above timings gives you 30 mins of work..... however I find it hard to keep the HR low enough when skipping, so this necessitates some slowwwwing down on the rope turns to ensure I'm working at the right level.

Just a couple of thoughts

Train_Hard_Live_Easy wrote:Netflix is your friend on these, matey..... Netflix

If I have an indoor aerobic session planned and no access to Netflix, I do the following

5 mins / 4 mins /3/2/1 on AD, Rower, skipping.

Move from one piece of kit to another without breaks, the above results in 45 mins of aerobic work with zero boredom.

If you only have 2 pieces of kit, ie. AD and skipping rope, then the above timings gives you 30 mins of work..... however I find it hard to keep the HR low enough when skipping, so this necessitates some slowwwwing down on the rope turns to ensure I'm working at the right level.

Just a couple of thoughts

I appreciate the suggestions! I will cue up some netflix tonight and see how it goes. I am also considering springing for a Rower so that I could break it up.

Overall, I think I just need to toughen up and embrace the pain.

W4D3; Ex60

60:00 LSS Airdyne

I watched some crossfit games documentary on netflix while riding. If they can do that ridiculous shit, I can stay on this bike for an hour. Thanks for the recommendation Train_Hard.

Good news is that I don't have to get back on the Devil's Tricycle until 2017.

Good man!

When I was younger, I would push through it, SMMF it [Single Movement Mind F*ck as it is known at Gym Jones]..... now I am that little bit older and, although not necessarily wiser , I now work as I can, whilst maintaining the goal of the session the goal.

Happy New Year matey

W4D4 - Max Strength

Squat: 5x5 @ 185
OHP: 5x5 @ 105
Pull-ups; 5x2; 5x1

Tweaked left elbow on pull ups. Good thing I have a full weekend+ to recover.

W4D5 - Recovery
30:00 Mobility & Stretching
Hot Epsom Salt bath w. a cold Beer

Sasquatch wrote:Tweaked left elbow on pull ups. Good thing I have a full weekend+ to recover.

I hear you, mate. This is recurrent issue for me. That's why I keep switching pull-ups with rows every other block.. I also need to pay very close attention to my pull-ups technique as it tends to be tricky..

Have a short and sweet recovery!

W4D6 Ex60-120
60:00 LSS Airdyne
30:00 recovery walk


W5D1 - Max Strength (80%)
Squat: 5x5 @ 225
OHP: 5x5 @ 115
Pull-ups: 5x2

T-Bar Rows: 5x5 @ +100
Push Ups: 20,20,15,10,10 (superset with rows)

Incline sit-ups: 3x20
Back Ext: 3x15

W5D2 - E x 45-60

50:00 LSS Airdyne
15:00 static stretching

Cardio is improving greatly and my ass is slowly starting to acclimate to the bike seat - that is still the worst part.

I have been focused on my hip mobility and correcting ATP - (foam rolling, lax ball and mobility work). Hips/back feel really good. Shoulders need to get their share of attention now.

Week 5 Day 3 - Ex45-60

60:00 LSS Air dyne

Week 5 Day - Recovery
10:00 Airdyne Warm Up
20:00 Mobility
Epsom Salt Bath

Flipped these days for two reasons - 1. Very tight and beat up. 2. Hoping Friday night gym is less crowded. This gym near my house is cluttered as fuck with all the equipment - add in hipster douche "resolutioners" and it's borderline unbareable.

My resolution for 2017 is to have at minimum a squat stand and barbell in my garage ASAP.

W5D5 - Max Strength (80%)

Squat: 5x5@225
OHP: 3x5@115
Pull Ups: 3,2,2,2,1

W5D6 - Ex60-120

60:00 LSS Airdyne