20240519 Day 770 Part-1 - Sunday’s Conditioning & Cluster Sets

20240519 Day 770 Part-1
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Sunday’s Conditioning & Cluster Sets
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“The Grandfather’s Gifts”,
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LifeFitness Bike Conditioning,
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30Km/18.66Mi Distance Goal,
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Sub-60:00 Minutes Time Goal,
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Level-14 resistance,
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419-445 Watts FTP,
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BW: 154.3Lbs/70.136Kg,
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5.974-6.344 Watts/Kg FTP,
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19:53, 250Kcal @10Km/6.22Mi First Checkpoint,
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39:39, 500Kcal @20Km/12.44Mi Second Checkpoint,
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49:38, 624Kcal @25Km/15.55 Third Checkpoint,
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59:27, 752Kcal @30Km/18.66Mi Endpoint,
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Distance/Time Goal Attained
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Made the 30K in under an hour goal but these slow starts are killing my overall performance. I’m still improving but there’s a component I can refine here and I need to explore that.
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After the bike, I first hit the poster chain with some Hammer Strength 45 degree Back Extensions. I did double my usual amount today, 200x in 10 sets of 20.
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Then I finished with my daily 100x Toes to bar.
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I did both exercises in cluster sets which is to say, paired sets with a brief rest between each individual set, then a longer break between each pair. This greatly improves “Training Density,” or the amount of work per unit volume of time.
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There are a variety of reasons you may want your do this to include but not limited to sport specificity, intensification or just expediency.
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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

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 video on “Making Post-Training Shakes” 👇🏾👇🏾👇🏾
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https://youtu.be/9Il6-cZ6U_8?si=BSnFiNvyl-RQY80H
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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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