Mar 25, 2025
APH-2025-087
strength - rebound
Austin Haedicke
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.