1/8/2019

A1. Standing Shoulder Extension Stretch; 30 sec x 2 sets; rest 30 seconds 
A2. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 2 sets; rest as needed https://www.youtube.com/watch?v=RqRPvQDoWXg
A3. Kneeling German Hang; 30 sec x 2 sets; rest 30 seconds 
A4. Face-down Shoulder Prisoner Rotations - 4 slow/controlled reps x 2 sets; rest as needed https://www.youtube.com/watch?v=m2bPi_20p1U
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B1. Banded Lateral Walk; 15m x 2 sets; rest 0 sec 
B2. Banded Forward Walk; 15m x 2 sets; rest 0 sec 
B3. Side lying hip internal rotation; 10 reps/leg x 2 sets; rest 0 sec - https://www.youtube.com/watch?v=JfATXlFslPc
B4. Side lying hip external rotation; 10 reps /eg x 2 sets; rest 0 sec - https://www.youtube.com/watch?v=G0saM-Ey44Q
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Knee Work: 
C1. Wall Squat Hold; 30 sec hold in bent position x 2 sets; rest 30 seconds 
C2. IT Band Stretch; 45-60 seconds x 2 sets; rest 30 seconds https://www.youtube.com/watch?v=MO2ZNz03YEI
C3. Couch Stretch; 45-60 seconds x 2 sets; rest 30 seconds

A1-C3 done



My legs feel like absolute garbage from yesterday, and I don't think the following went well. I ended up dropping the wattage on the by 25 watts and progressing from there. 
*going back through some of these progressions you have done in the past - trying to build that engine!: 
3 Sets: 
Bike 1000m @ moderate sustainable pace, into: 
Row 60 Seconds @ 2:00
Row 60 Seconds @ 1:55 
Row 60 Seconds @ 1:50 
...and so on until you reach an 8.5/10 RPE 
rest 3 min bw sets 
Made it to 1:45/500m pace for each set, the 1k bike was at a 300 watt average

3 Sets: 
Row 400m @ moderate sustainable pace, into: 
Bike 60 Seconds @ 225
Bike 60 Seconds @ 275 
Bike 60 Seconds @ 325 
...and so on until you reach an 8.5/10 RPE 
rest 3 min bw sets 
Made it to 375 watts each set, the row was at a 1:58/500m pace