APH-2025-058
Endurance - Rebound
Austin Haedicke
173 Words | Read Time: 47 Seconds
2025-02-24 16:00 -0800
Energy System: Endurance
Difficulty: Rebound
Intention:
I needed a lighter day today, which is what was scheduled. However, the ladder structure had the temptation to break outside of Zone 2 with the lower-rep sets. I resisted this for the most part except the very last set.
I also improvised a “ski-erg” with an overhead band, but when this got to the set of 80 (40 calories, counting 2 strokes / cal) my thumb webbing started to chafe something fierce so I had to make a quick substitute with a KB swing.
Overall, I stayed within range and it was a somewhat somewhat long session overall, but good shakeout vibe.
Warm Up:
Zone 1 x 5 minutes
- I chose alternating minutes push / pull Tank Sled
Shoulder CARs, 3 x 5 / side
PAIL/RAIL Shoulder Internal / side
PAIL/RAIL Shoulder External / side
Work:
10-20-30-40-30-20-10 each:
- Ski Erg / KB Swing
- Push Up
- Air Squat
Finisher:
Zone 1 x 5 minutes
- Bike x 29 calories (4-4 nasal breath)
Resource:
- Ollin BJJ Support, Aerobic 3.1