20240427 Day 748 Part-1 - Conditioning, Posterior Chain & Abs

20240427 Day 748 Part-1
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Conditioning, Posterior Chain & Abs
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LifeFitness Bike,
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“The Trials,”
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25Km/15.55Mi Distance Goal,
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Sub-52:00 Minutes Time Goal,
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Level-14 resistance,
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297-299 Watts FTP/Avg,
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BW: 154.9Lbs/70.409Kg,
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4.218-4.246 Watts/Kg FTP/Avg,
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20:36, 241Kcal @10Km/6.22Mi First Checkpoint,
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41:07, 482Kcal @20Km/12.44Mi Second Checkpoint,
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51:18, 606Kcal @25Km/15.55 Endpoint,
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Distance/Time Goal Attained
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First after the bike I hit the posterior chain. I wanted to put some tension in my hamstrings to offset a bit of knee soreness I’ve been having. I did 100x Hammer Strength 45 Degree Back Extensions in 5 sets of 20
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Next, I did The Quadruplex or Birddog Isometric Holds for a Minute+ each side
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Moving on to Abs, I did my daily Toes to Bar next, 100x total in 10 sets of 10 followed by a Minute+ each side of Side Bridge/Side Plank Isometric Holds for the Obliques as well as Shoulder Stability
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Link 🔗 to my “Training Order, Same Session Cardio & Weights” video ⬇️⬇️
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https://youtu.be/69Zndsd6cQk?si=LLWk7rRUvVaz3_L6
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Link 🔗 to my “Toes to Bar for Abs” video ⬇️⬇️
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https://youtube.com/shorts/XCIhxb6M1ns?si=k5jq8KW5qffRDQDO
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Link 🔗to my “This is What Zone-2 Looks Like!!” Video 👇🏾👇🏾
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https://youtu.be/dgthbLTRqf4?si=b_f_QFGGgcVt49zW
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Link 🔗 to my “How to” Bike Conditioning Video below👇🏾👇🏾
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https://youtu.be/L06ZWChl73o?si=nXI5zavUO3EJ0JaY
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Link 🔗 to my “Intro to Zone-2 Conditioning” Video below 👇🏾👇🏾
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https://youtu.be/SkERhuIv45Q?si=eN6JXG8nKgJ-akpc
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People are counting on you so take care of yourself 🤙🏿
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Stay in the fight🇺🇸🇰🇪
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If you enjoy my content or find it useful, subscribe to my YouTube, IT’S FREE!! 😃
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Link 🔗 in my bio👇🏿👇🏿👇🏿
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