Today’s HRV: 73.8
Daily change: -3.3
Readiness: High/Green/10
General warmup
Bench x4 amrapx80
Row 3x10-12
Another shitty workout.
Today’s HRV: 79.6
Daily change: +5.8
Readiness: High/Green/10
Wed: 1400
Warmup Z
Ringo x4
7x200 walk 200
BB circuits A/C 2x10
Abs: x300
Today’s HRV: 81.2
Daily change: +1.7
Readiness: High/Green/10
Thur: 320
Warmup W
2x4x40 sled 2/4min
Jumps up hill 4x4
Incline 3x7x50-60
Trap Deadlift 3x7x50-60 (podium)
Box jumps 4x5
Rev lunge 3x10-12
Today’s HRV: 76.7
Daily change: -4.5
Readiness: High/Green/10
Fri: 2000
Warmup A
Dino x4
1-1-1-100
1-1-2-100
1-2-2-100
1-2-1-100
Abs x300
BB circuits B/D 2x10
Sat:
Today’s HRV: 67.3
Daily change: -9.5
Readiness: Med/Orange/8
Sun
Today’s HRV: 74.2
Daily change: +7
Readiness: High/Green/9
Mon
Today’s HRV: 74.2
Daily change:
Readiness: High/Green/10
Today’s HRV: 71
Daily change: -3.2
Readiness: High/Green/10
Week 7:
Tue: 510
Warmup C
2x20 push
2x30 high
3x20 efe
3x20 fef
1x50 3pt 25/25
Jumps up hill 5x4
Pause Squats 2x5x55%/2x5x60%
Box jumps 5x5
Rdl 3x8-10
Breakfast: 1scoop of milk protein and vit c
Post workout: 1scoop of milk protein and 1 plum
Lunch: Tuna sandwich and wheat chips
Dinner: Chicken, Rice, Black beans, spinach salad, and vit
Bedtime: Milk protein, fish oil, and zma
The longer sprints are starting to feel more comfortable.
Time for some tempo - need to drop another 1-1.5 inches. #GRINDIN
I did 10x200 yesterday. Man…that shit is tough. Harder than 20x100. Are you just doing the big circuit or are you doing 200-300 tempo?
How fast are your 200’s? This year I’m sticking with 100-200 - i may toss in a couple longer sessions for a change of pace. This point in my career I’m not trying to do anything too painful (heavy weights/tough tempo etc).
Today’s HRV: 76.4
Daily change: +5.4
Readiness: High/Green/10
Wed: 1400
Pause Bench 4x5x65%
Row 3x8-10
Warmup A
Ringo x3
7x200 walk 200
Abs x400
My legs were trashed before I even started the workout. The runs felt slow ass hell but they got the job done. I think it’s important not to put times on the runs because the speeds should be decided by what happen the day before and what’s taking place the following day. I also notice it was easier to hit faster speeds in block one because the intensity of the speed work was lower - very similar to tempo feeling easier when the athlete is in the comp phase. Tempo and upper body weights are always behind in gpp/spp but hit pr levels and feel easier in comp phases.
Probably 65%. Slower rather than fast. I started with 50m walk which was a mistake I think. Probably should’ve done 100 between.
If you had to est a time would you say 35+? 50m walk - fuck that - I’m doing a slow 200m walk.
Today’s HRV: 77.6
Daily change: +1.2
Readiness: High/Green/10
Thur:
Warmup
BB circuits A/C 2x10
I honestly think this “HRV” is fucked up - several other people posted on Joel forum about having “Green” Readiness every day etc. I don’t understand how I am green/10 almost every day esp after some of these training sessions.
Yeah high 30’s
Grass turnaround?
I did half on grass turnaround then half on the inside lane on grass. Tight little asphalt track less than 400m. Banged up my si joint doing it.
I’m sure the last few were in the 40’s I was smoked.
How did you banged up your si joint running? I hate everything about the tempo day - long warmup etc.
30-35mins warmup
10-12mins mb throws
30-35mins tempo runs
10-15mins abs/cooldown
Not counting the weights…
Uneven field, bend, or some of those DP circuits I think. I think those DP circuits aggravate low back, imo. Not too bad. Going to hit some tempo on treadmill today when I get to hotel.
Today’s HRV: 77.6
Daily change: -0.1
Readiness: High/Green/10
Fri: 320
Warmup W
2x30 sled
4x40 sled
2x50 25/25
Jumps up hill 5x4
Incline 4x6x55-70
Trap Deadlift 4x6x55-70 (podium)
Box jumps 5x5
Rev lunge 3x8-10
Today’s HRV: 74.6
Daily change: -2.9
Readiness: High/Green/10
Sat: 2200
Warmup Z
Dino x3
1-1-100
1-1-2-100
1-2-2-100
1-2-1-100
1-1-100
BB circuits B/D 2x10
Abs: x400
Heart rate monitor said i burned over 1300cal - I’ll say some where btw 600-900.