Atlas 🌎🌎🌎

Monday 8/8/2022 - Sunday 8/14/2022

I HOPE YOU HATE BEING LONELY TOO 😔😔😔

WE’RE TOO YOUNG FOR FOREVER ♾️♾️♾️

WE’LL DANCE UNDER THE BURNING SKY 🔥🌌🔥🌌🔥🌌

This album is just so so beautiful 🦋🦋🦋. Every single hook is hypnotic 😵‍💫😵‍💫😵‍💫. I’m like at a loss describing how much I like this album—think I’ve listened to it at least 10x through since it dropped Friday. Enjoy

And here is this week’s Recomp Playlist—Suds put together another beauty per usual ⛽⛽⛽

Other Notes:

1. I’m now matching donations 1-to-1 up to $5,000 for the Ronald McDonald House Charities (RMHC) in connection with running the Chicago Marathon October 9, 2022. So pls make me poor and donate HERE.

2. I’m pretty sure absolutely zero people read the Marathon Recomp but I’m putting it in retirement. Here is my schedule now for anyone that cares:

   1. Monday: Monday Recomp

   2. Tuesday: 7 miles

   3. Wednesday: 7 miles

   4. Thursday: 7 miles

   5. Friday: Friday Recomp

   6. Saturday: Intervals (7 - 10 miles total of running)

   7. Sunday: 12 - 22 miles

Too Young For Forever

Monday (8/8/2022):

1. Warmup

   1. 5 x 10 burpees EMOM

      1. Stretch between burpees:

         1. Left leg kneeling hip flexor stretch

         2. Right leg kneeling hip flexor stretch

         3. Left arm prone cactus shoulder stretch

         4. Right arm prone cactus shoulder stretch

         5. Deep squat into frog

            1. Other stretching: flip wrists child’s pose (wrist stretch), cats and cows

2. Circuit 1 (6x through as fast as possible)

   1. 10x squats (1st 3 sets front; 2nd 3 sets back)

   2. Max toes-to bar

   3. 1 min alternating rope waves

3. Circuit 2

   1. 21x Thrusters

   2. 21x Pullups

   3. 15x Thrusters

   4. 15x Pullups

   5. 9x Thrusters

   6. 9x Pullups

4. Superset (4x through w/ 30 sec - 1 min rest between)

   1. 10x bench press

   2. 10x barbell rows

5. Through remaining 50 min

   1. Tabata intervals on assault bike (i.e. 20 sec on, 10 sec off)

6. Stretching

   1. Stretching Circuit (repeat for other side when done)

      1. 30 seconds kneeling hip flexor stretch

      2. 30 seconds dragon pose

      3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)

      4. 30 seconds kneeling quad stretch

      5. 1 min half split (after 30 seconds rotate foot inside and out)

      6. 30 sec prone cactus shoulder stretch

   2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

Stay

Tuesday (8/9/2022):

1. Warmup

   1. 5 x 10 burpees EMOM

      1. Stretch between burpees:

         1. Left leg kneeling hip flexor stretch

         2. Right leg kneeling hip flexor stretch

         3. Left arm prone cactus shoulder stretch

         4. Right arm prone cactus shoulder stretch

         5. Deep squat into frog

            1. Other stretching: flip wrists child’s pose (wrist stretch), cats and cows

2. Circuit 1 (6x through as fast as possible)

   1. 1/2 mile assault treadmill

   2. 15x burpees

   3. 15x kettlebell swings

3. Circuit 2 (4x through as fast as possible)

   1. Drop-set weighted decline sit-ups (max with weight, then drop to no weight; use enough weight to do about 8 - 10 reps first set)

   2. Drop-set weighted back extensions (max with weight, then drop to no weight; use enough weight to do about 8 - 10 reps first set)

   3. 40x stair climbers (20x each leg)

4. Through remaining 50 min

   1. Row as fast as possible

5. Stretching

   1. Stretching Circuit (repeat for other side when done)

      1. 30 seconds kneeling hip flexor stretch

      2. 30 seconds dragon pose

      3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)

      4. 30 seconds kneeling quad stretch

      5. 1 min half split (after 30 seconds rotate foot inside and out)

      6. 30 sec prone cactus shoulder stretch

   2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

Wednesday (8/10/2022):

1. Vinyasa Yoga

   1. Recommendations: SkyTing, Peloton (specifically Kirra Michel), Equinox

Hate This Kind of Love

Thursday (8/11/2022):

1. Warmup

   1. 5 x 10 burpees EMOM

      1. Stretch between burpees:

         1. Left leg kneeling hip flexor stretch

         2. Right leg kneeling hip flexor stretch

         3. Left arm prone cactus shoulder stretch

         4. Right arm prone cactus shoulder stretch

         5. Deep squat into frog

            1. Other stretching: flip wrists child’s pose (wrist stretch), cats and cows

2. Circuit 1 (6x through as fast as possible)

   1. 16x barbell lunges (1st 3 sets back lunges, 2nd 3 sets front lunges; 8x each leg)

   2. 10x arnold press

   3. 2x max clap pushups (10 sec rest between attempts)

   4. 2x max chin ups (10 sec rest between attempts)

3. Circuit 2 (4x through as fast as possible)

   1. 1 min max jump lunges

   2. 1 min max plank jacks

   3. 8x flat bench dumbbell flys

   4. 16x single-arm flat bench dumbbell rows (8x each arm)

4. Through remaining 50 min

   1. Alternating 1 min treadmill intervals—jog 1 min, then sprint 1 min (add 3 - 4 mph for sprint versus jog)

5. Stretching

   1. Stretching Circuit (repeat for other side when done)

      1. 30 seconds kneeling hip flexor stretch

      2. 30 seconds dragon pose

      3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)

      4. 30 seconds kneeling quad stretch

      5. 1 min half split (after 30 seconds rotate foot inside and out)

      6. 30 sec prone cactus shoulder stretch

   2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

Burning Sky

Friday (8/12/2022):

1. Warmup

   1. 5 x 10 burpees EMOM

      1. Stretch between burpees:

         1. Left leg kneeling hip flexor stretch

         2. Right leg kneeling hip flexor stretch

         3. Left arm prone cactus shoulder stretch

         4. Right arm prone cactus shoulder stretch

         5. Deep squat into frog

            1. Other stretching: flip wrists child’s pose (wrist stretch), cats and cows

2. Circuit 1 (5x through as fast as possible)

   1. 40x single-leg leg press (20x each leg in sets of 10)

   2. 10x double-burpees (i.e. 2 pushups every jump)

   3. 30x spider-mans (15x each side)

   4. Max pullups

3. Circuit 2 (5x through as fast as possible)

   1. 10x dumbbell bench press

   2. Max dive-bomber pushups

   3. 10x lat pulldowns

   4. 15x cable rows (use dumbbells if not available)

4. Through remaining 50 min

   1. 8x dumbbell incline curls

   2. 8x incline skull crushers

5. Stretching

   1. Stretching Circuit (repeat for other side when done)

      1. 30 seconds kneeling hip flexor stretch

      2. 30 seconds dragon pose

      3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)

      4. 30 seconds kneeling quad stretch

      5. 1 min half split (after 30 seconds rotate foot inside and out)

      6. 30 sec prone cactus shoulder stretch

   2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose

Saturday (8/13/2022):

1. Zone 2 Training 30 min

2. Yoga 30 min

   1. Recommendations: SkyTing, Peloton (specifically Kirra Michel), Equinox

Sunday (8/14/2022):

1. Zone 2 Training

   1. Treadmill / bike / erg at 60-70% max heart rate max for 1 hour

2. Stretching

   1. Stretching Circuit (repeat for other side when done)

      1. 30 seconds kneeling hip flexor stretch

      2. 30 seconds dragon pose

      3. 30 seconds mini boomerang (essentially dragon but roll onto outside of front foot and push thigh / knee away so you feel stretch in outside of hip)

      4. 30 seconds kneeling quad stretch

      5. 1 min half split (after 30 seconds rotate foot inside and out)

      6. 30 sec prone cactus shoulder stretch

   2. Other stretching: frog, standing / sitting wide leg forward fold, pigeon, pyramid pose