APH-2025-072

Intention:

“The combination of movements today should allow you to push each round of the ascending ladder. The ski-Erg being primarily everything the waist up, and the air squats being a very acidic movement for the quads, shouldn’t negatively impact one another from a strength endurance/pump feeling stand point. This will allow things to be driven primarily by ones aerobic ability. Since we have a upper body driven machine and a lower body, body weight movement, while performing one, the other area should be able to clear the acidity relatively well.”

Once again, I wanted to challenge my creativity, and also face some equipment limitations. However, the rep structure remained the same and the goal of spreading “pump” throughout segments of the body was achieved by each movement. Slightly differently, I added a “penalty” Zone 2 block at the end rather than dispersed every 2:00 as originally written.

Warm Up:

• Incline Walk x 5 minutes
• Shoulder CARs, 2 x 5 / side
• Hip CARs, 2 x 5 / side

Work:

20-40-60 each:

• Double DB Clean & Press (2 x 12#)
• Lunges (total)
• Barbell Underhand Row (45#)
• Air Squat

Then, however long that took in minutes, do that many calories on:

• Air Bike x Zone 2

Support:

• Incline Walk x 5 minutes

Resource:

• Ollin BJJ Support: Aerobic Session 16