Ok, so here goes 3 months of century cycles with FlowFit®. This is my first century cycle ever, and I'm excited. This cycle will consist of:
- FlowFit® level 2, starting with 6 min and adding 2 min each mini-cycle for a total of 18 min by the end of all 7
- Century double swipe training with 10lb CBs on mod days and 15lb CBs on hi days
Here it goes....
Monday 11/15: cycle 1, day 1-No
Tuesday 11/16: cycle 1, day 2-Lo
Prasara 1x each series A flow
Wednesday 11/17: cycle 1, day 3-Mod
FlowFit® level 2, 6 min8 1/3 roundsCentury double swipes w/ 10s: 20x5, 20 min48-45 sec restRPD 3
I shortened the last 13 rounds to 40 sec each because it was difficult to reach that RPE 5-7 with such a long rest in between. Should have pushed harder during FlowFit®.
Thursday 11/18: cycle 1, day 4-Hi
FlowFit® level 2, 6 min9 1/6 roundsCentury double swipes w/ 15s: 20x5, 20 min45 sec restRPD 4+
I was instantly sore in my grip, forearms, and core after my 1st century step with the 15s. Brutal! I noticed the increased weight caused my form to improve a bit, I can't afford to be out of form with the 15s.
Friday 11/19: cycle 2, day 1-No
Saturday 11/20: cycle 2, day 2-Lo
Ageless Mobility® (1st time)
Prasara: 1x forest flow, 1x spider monkey
Sunday 11/21: cycle 2, day 3-Mod
FlowFit® level 2, 8 min11 roundsCentury double swipe w/ 10s: 17x6, 17 min40 sec restRPD 1
Monday 11/22: cycle 2, day 4-Hi
FlowFit® level 2, 8 min13 1/2 roundsCentury double swipe w/ 15s: 17x6, 17 min38-40 sec restRPD 3
Wasn't as sore from the 15s this time.
Tuesday 11/23: cycle 3, day 1-No
Wednesday 11/24: cycle 3, day 2-Lo
Prasara 1x each series A flow9:28 minRPD 3
Thursday 11/25: cycle 3, day 3-Mod
FlowFit® level 2, 10 min13 5/6 roundsCentury double swipe w/ 10s: 13x8, 13 min35 sec restRPD 1+
Friday 11/26: cycle 3, day 4-Hi
FlowFit® level 2, 10 min15 5/6 roundsCentury double swipe w/ 15s: 13x8, 13 min32-34 sec restRPD 4+
Very hard today, added 2 reps to each set and I definitely felt it with the 15s. My grip and forearms burned after each round. The last 2 sets were real tough to keep my mental composure. I side swiped my head with both CBs simultaneously on the 2nd set, ouch! I don't think I could have gone one more set. I'm sitting here now and my forearms are very sore along with my lower back.