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Old Sat, Nov-12-22, 06:11
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
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MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground
prior MAF 180 20 min distance: 1.18 miles, avg 115 bpm
11/11 3 miles in zone 2

STRENGTH - MWF, working up to 4 minute plank to strengthen core and upper body, replace pike press to failure with TotalGym press-ups to failure, next workout add TotalGym pull-ups to failure, TThS, working up to 4 minute superman to strengthen posterior chain, hamstring curls on TotalGym to failure
Prior Best:
planks: 70 sec high plank
pike presses: 30 (halfway down)
TG press-ups: 25 setting 4
TG pull-ups: 20 setting 4
superman: 65 sec
TG hamstring curls: 10, setting 4
11/11 60 sec high plank; 14 TG pull-ups, setting 4; 17 TG press-ups, setting 4

MOBILITY & BALANCE - daily, stretches, working up to 2 minute Eagle poses
prior Eagle Pose 60 sec each “side”
11/11 stretches, 60 sec Eagle Pose each “side”

JUMP WORK TTh, working up to 5 min combined jumping jacks+squat jumps
prior best: 50 jumping jacks, 30 squat jumps
11/11 - n/a
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