2024 - 12 - 27

Energy System: Mobility

Difficulty: Rebound

Intention: This was supposed to be the last hard “development” session to top of this 6-week training block. However, the holidays have shaken up my training schedule. I was still a little sore from Tuesday, and wanted to be able to roll decent tomorrow. So, I decided to pair mild hypertrophy with static stretches and CARs for targeting my hips and ankles.

Warm Up: Bike x 10 minute, nose breathing

Work: Seated RDL (goblet grip) x 10-8-6-4-2 Deep Squat 5 x 1 min

Banded Pull Apart x 10-8-6-4-2 Shoulder CARS, 5 x 2 each side

Rebounding x 100-80-60-40-20 Ankle CARs, 5 x 3 each side

Results: Bike, 101 calories Seated RDL, 25# KB

Reflection: What worked well: Overall these combinations were nice to pump blood into the target regions and break up some of the monotony of the CARs.

What didn’t work: A little more planning would have made this session more effective. That’s happened a few times throughout this program, where not having any pre-programming, made things a bit wonky, but overall having an intensity and style goal kept me on track.

Plan for next time: In the future I want re-introduce longer warm ups, specifically on rebound session. That is, an extended aerobic warm up, particularly on active recovery days.