APH-2025-065
endurance - development
Austin Haedicke
215 Words | Read Time: 58 Seconds
2025-03-02 16:00 -0800
Intention:
As initially written this session was 3 x 20 minute intervals on a ski-erg. However, I thought it would be a neat inquiry to stick with the 20 minute rounds, but alternate movements.
Additionally, rather than rest for a fixed (prescribed) 5 minutes between efforts, I wanted to be more active in the recovery process, so I set the target of getting my heart rate back under Zone 1 before beginning again.
The last interval should have gone for a few minutes longer, but I’m still fighting a bit of a cold. At any rate, this session was good reminder that I (A) got all hyped up during the warm up, (B) about 20-30% into the work I wanted to quit, (C) somewhere in the third quarter I dissociated, and (D) by the last 10% I could take or leave whatever outcome is achieved.
Warm Up:
- 10 minutes incline walk (Zone 1)
- 3 x 5 Shoulder CARs / side
Work:
- Bike x 20 minutes (Zone 2)
- Rest until HR is < 120
- Ball-Over-Shoulder (30#) x 20 minute (Zone 2)
- Rest until HR is < 120
- Box Step Up (12”) x until total clock hits 60 minutes
Support:
- 3 x 5 Scapular CARs
- 3 x 10 Sciatic Floss
Resource:
- Ollin BJJ Support, Aerobic Session 12