APH-2025-087

strength - rebound

Austin Haedicke

strengthrebound

training-log-personal

229 Words | Read Time: 1 Minute, 2 Seconds

2025-03-24 17:00 -0700


Overview:

  • Quarterly Goal: Emphasize better rather than more or harder.
  • Monthly Focus: Bad Position / Addressing Deficits
  • Weekly Objective: Upper Body Attacks

Intention:

Contrary to what Morpheus has been reporting, I was feeling pretty good, so I wanted to add some stability strength work in addition to the scheduled Zone 2 and mobility work.


Warm Up:

10-20-30 each:

  • Step Up (12")
  • Ball Over Shoulder (30#)

Then CARs, 2 x 5 each:

  • Shoulder
  • Hip
  • Scapular

Work:

2 x 30m each:

  • One Arm Overhead Carry (26#)
  • One Arm Front Rack Carry (26#)
  • Suitcase Carry (44#)

Then, Deep Squat, 3 x 1 minute.

Then, 3 sets of:

  • Jump Rope x 30 seconds.
  • Deep Squat x 30 seconds.

Reflection:

What worked well:

  • Positive recovery score.
  • “Creative Cardio” sounded a lot better than biking.
  • The carries were a nice strength / grip stimulus that didn’t blow me up.

What didn’t:

  • I cut the CARs volume a bit this session, but I didn’t feel too bad about it because I’ve been sneaking them in (at least a few reps) to my other training sessions.

Plan for next time:

  • It’s been a good habit this week to add a few CARs to each training session as a cool-down. That also frees up my fitness time to get a little strength maintenance in.
  • Carries for the grip, and EQIs for the loading sound reasonable in low volumes.