Adachi
Level 7 Valued Member
WORK CAPACITY
30 Minutes
Loaded carry, 40kg
Rack position, alternating
Cheat cleans to 2-Hand-Support(I'm not testing the 1H rack, I'm training for increased distance.)
W:R = 24:36 (s)
The plan is to include this once or twice a week.
The progression is to shift the work-rest ratio weekly by one second.
I think this wasn't harder till around set 15, but I feel like I hit a wall. I slept 8 hours last night but this progression is not looking to be as sustainable as I had hoped. May pull the ripcord and replace the 40kg bell with the 32kg bell, since I recently found that I can do 40:20 with the 24kg at this point. - OR - I can find where the step load is and stick with that for longer than I would've imagined.
It was tougher, but I did pass the talk test throughout. Lots of breathing, lots of sweat.
My muscles feel largely untouched, and maybe slightly stimulated. But, the cardio challenge during the session felt huge.
I seem to be feeling stronger today, and it's probably a mix of the recent volume of work and a good night's sleep last night.
30 Minutes
Loaded carry, 40kg
Rack position, alternating
Cheat cleans to 2-Hand-Support(I'm not testing the 1H rack, I'm training for increased distance.)
W:R = 24:36 (s)
The plan is to include this once or twice a week.
The progression is to shift the work-rest ratio weekly by one second.
I think this wasn't harder till around set 15, but I feel like I hit a wall. I slept 8 hours last night but this progression is not looking to be as sustainable as I had hoped. May pull the ripcord and replace the 40kg bell with the 32kg bell, since I recently found that I can do 40:20 with the 24kg at this point. - OR - I can find where the step load is and stick with that for longer than I would've imagined.
It was tougher, but I did pass the talk test throughout. Lots of breathing, lots of sweat.
My muscles feel largely untouched, and maybe slightly stimulated. But, the cardio challenge during the session felt huge.
I seem to be feeling stronger today, and it's probably a mix of the recent volume of work and a good night's sleep last night.
Rack Carries 40kg
Week | work | rest | RPE |
---|---|---|---|
1 | 20 | 40 | 7.5 |
2 | 21 | 39 | 7.6 |
3 | 22 | 38 | 7.75 |
4 | 23 | 37 | 8 |
5 | 24 | 36 | 8.25 |
6 | 25 | 35 | |
7 | 26 | 34 | |
8 | 27 | 33 | |
9 | 28 | 32 | |
10 | 29 | 31 | |
11 | 30 | 30 | |
12 | 31 | 29 | |
13 | 32 | 28 | |
14 | 33 | 27 | |
15 | 34 | 26 | |
16 | 35 | 25 | |
17 | 36 | 24 | |
18 | 37 | 23 | |
19 | 38 | 22 | |
20 | 39 | 21 | |
21 | 40 | 20 | |
Trying to incorporate something resembling cardio.
The plan is to repeat any week's loading if I hit a stop sign.
The plan is to repeat any week's loading if I hit a stop sign.
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