APH-2025-058

Endurance - Rebound

Austin Haedicke

reboundendurance

training-log-personal

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