Next 2 weeks back in AA (anatomical adaptation). From training the alactic energy system over everything else for 7 weeks, my endurance has dropped substantially. So, kick in a bit of strength-endurance training with this phase.
Day1Week1 AA phase (circuit)2 weeks: Done with bare feet
- Jump Rope 1set 3min/ x3min
- Chinups (2 sets to SD (slight discomfort)) 60sec active rest/ x3,x5
- 1Leg PNF Dead touchdown (2xSD)60sec rest/ x7l/8r, x6l/7r
- Dips (2xSD) 60sec rest/x4, x7
- 1Leg Lateral Squat (2xSD) 60sec rest/ x9l/x7r, x6l/x7r
- Supinated Rows (2xSD) 60sec rest/x6, x6
- Plank with 1Leg Hip flex/ext to leg curl (2xSD) 60sec rest x4all, x4all
- 1Leg Bridges (2xSD) 60sec rest/ x4all
- Pushup to Hand Walkouts (2xSD) 60sec rest/ x2, x4
- Bulgarian Squat to Torso twist (2xSD) 120sec rest/ x3all, x3all