E.L.E (Extinction Level Event) 💥💥💥

Monday 3/28/2022 - Sunday 4/3/2022

An event so grizzly, so unforgiving, it can eliminate all life from the known universe in just the blink of an eye 👁️👁️👁️

So…Sudolsky has been feeling a tad emotional lately 💧💧💧…cue a Recomp playlist with a special twist 💔💔💔 (Sadbois Recomp)

Motivational Video of the Week: Eric Thomas "When you want to Succeed as Bad as you want to Breathe" (AN ABSOLUTE CLASSIC)

PSA on Zone 2 Training: Last Recomp, I overshot it a little on how hard you should go for an hour (doing it today learned that I certainly was building up lactic acid at the levels mentioned). The official calculation for Zone 2 is 60 - 70% of max heart rate. Max heart rate can be approximated as 220 - age (e.g. my Zone 2 threshold is officially 118 - 137, since I’m 24). However, I wouldn’t focus too much on exact metrics—instead, I’d generally just aim to be at 130 bpm - 140 bpm for an hour (this should not feel terribly hard)—if your legs start feeling like mush, you just gotta decrease the intensity a little.

1. Explanation / Reason for Addition to Recomp: Zone 2 training is essentially your max exertion rate where your body uses aerobic respiration to generate ATP / energy. Seems like (1) there’s a whole host of health benefits (specifically in relation to the mitochondria health and longevity) and (2) it’s the type of exercise that elevates your aerobic capacity the most efficiently.

Carousel

Monday (3/28/2022):

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 (20x through as fast as possible)

   1. 5x deadlifts

   2. 5x pullups

   3. 15x pushups

3. Through remaining 50 min

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

4. Stretching

   1. Each leg:

      1. 30 seconds kneeling hip flexor stretch

      2. 30 seconds dragon pose

      3. 30 seconds kneeling quad stretch

      4. 1 min half split

      5. 30 seconds full split

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

Secrets

Tuesday (3/29/2022):

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 (20x through as fast as possible)

   1. 5x bench press

   2. 5x pullups

   3. 15x kettlebell swings

3. Through remaining 50 min

   1. Row as fast as possible

4. Stretching

   1. Each leg:

      1. 30 seconds kneeling hip flexor stretch

      2. 30 seconds dragon pose

      3. 30 seconds kneeling quad stretch

      4. 1 min half split

      5. 30 seconds full split

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

Wednesday (3/30/2022):

1. Zone 2 Training 30 min

2. Yoga 30 min

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

Do That

Thursday (3/31/2022):

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 (20x through as fast as possible)

   1. 5x back squats

   2. 5x chin-ups

   3. 15x pushups

3. 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)

4. Stretching

   1. Each leg:

      1. 30 seconds kneeling hip flexor stretch

      2. 30 seconds dragon pose

      3. 30 seconds kneeling quad stretch

      4. 1 min half split

      5. 30 seconds full split

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

All I Need

Friday (4/1/2022):

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 (20x through as fast as possible)

   1. 5x barbell rows

   2. 15x pushups

   3. 20x jump lunges (10x each leg)

3. Through remaining 50 min

   1. 10x barbell curls

   2. 30x tricep rope extensions (15x full, 15x half reps)

4. Stretching

   1. Each leg:

      1. 30 seconds kneeling hip flexor stretch

      2. 30 seconds dragon pose

      3. 30 seconds kneeling quad stretch

      4. 1 min half split

      5. 30 seconds full split

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

Saturday (4/2/2022):

1. Zone 2 Training 30 min

2. Yoga 30 min

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

Sunday (4/3/2022):

1. Zone 2 Training

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

2. Stretching

   1. Each leg:

      1. 30 seconds kneeling hip flexor stretch

      2. 30 seconds dragon pose

      3. 30 seconds kneeling quad stretch

      4. 1 min half split

      5. 30 seconds full split

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