APH-2025-057

Energy System: Anaerobic Capacity

Difficulty: Cultivation

Intention:

Ah, hubris. I was pretty ground out today and had to eat the ambitions of yesterday’s wishful thinking. That is, thinking I could just mix-and-match intensities and days as if they program wasn’t designed intentionally.

In addition to that, I could feel myself wanting to grind down to slog. Maybe I was a little spent. Maybe that “killer instinct” is a muscle that’s atrophied for me. Probably both.

The last few days have had a heavy knee focus, so I shifted the main work to a hip and upper body focus. Likewise, the scar tissue in my knee wasn’t loving the overdose of lunges, biking, and running; so I had to get creative with the finisher.

By the time I got done fiddling with this session it really wasn’t much like the prescription. However, it was educational nonetheless.

Warm Up:

5 rounds of:

• Rebound x 1 min
• Bike sprint up to 1,000 watts (just break 1,000; you don’t need to hold it)

Work:

4 x 6 minute rounds at 5 minute rests:

• Odd minutes: Double DB Clean
• Even minutes: Alternating DB Strict Press

Then,

• 15 minutes of “ball stuff”: pick a ball / sandbag, it’s not allowed to stop moving for 15 minutes.

Results:

Austin:

• Work: 2 x 25#, 20#, 15#
• Finish: 30# ball

Resource:

• Ollin BJJ Support, Aerobic 3.2

Tags: Training Sessions, [Anaerobic Capacity](/tags/anaerobic-capacity), Cultivation