Sasha

Tuesday 23-4-24

Updated: Apr 23

HFCU - Max, -1, -1, -1, -1

>5 Weighted chin-up

>1 Bodyweight

<1 Band-supported 1.5 chin-up

Recovery Conditioning Circuits - 3x7 mins at RPE 6:

1. Landmine shoulder-to-shoulder

press x 8 p/s (2-3 RIR)

+ Bike x 8 cal.

2. 90/90 hip rotations x 6 p/s

+ Row x 8 cal.

3. Jog x 1st/2nd tree

+ DB incline-row x 8-12 (2-3 RIR) or

DB incline face-pulls x 8-12 (2-3 RIR)

*45 sec. rest between circuits

Mobility Cool-down - 1-2 rounds of:

- Toe-touch hold x 30 sec. + wide toe-touch hold x 30 sec.

- Bench hip-flexor stretch x 30 sec. p/s

- Roller snow-angels x 30 sec. + roller childs-pose x 30 sec.

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Saturday 4-5-24

Long intervals - 2x5 rounds (60 on at RPE 9/60 off): 1. Row x 5/10 cal + Push-to plank finish 2. Bike x 5/10 cal + DB slam finish 3. Skipping x 60 (Alt: Jumping jacks x 30) + Seated plate twist to fin

Thursday 2-5-24

HFCU: Max, -1, -1, Same, Same >5 Weighted chin-up 5RM >1 Bodyweight <1 Band-supported 1.5 chin-up Strength accessory - 3 sets of: - Back extension hold x 35 sec. - Band overhead tricep extension x 10

Wednesday 1-5-24

Mobility cool-down - 2 rounds of: - Toe-touch hold x 30 sec. + wide toe-touch hold x 30 sec. - Bench hip-flexor stretch x 30 sec. p/s - Roller snow-angels x 30 sec. + roller childs-pose x 30 sec.