APRIL 4th - 10th

Monday
Rest
Tuesday
Back squats, 3 X 5 @225
Bench press, 5 X 10 @95 (shoulder improvement!)
Press, 50 reps broken up any way @75 (more improvement)
Strict pull ups/ chin ups, 35 reps broken up any way (I am very happy about this)
10 minutes core work
Wednesday
8 X 400 meter run, on the 4 minutes
Then: Deadlift ladder
10 @225
9 @235
8 @245
7 @255
6 @265
5 @275
4 @285
3 @295
2 @305
1 @315
Thursday
1 hour of grappling
1 hour of sparring/ pad work
Friday
Mobility
Saturday
26.2 mile row (3:39)
The heavy snow drove us into the gym. Not at all as fun as running.
Sunday
Rest. Sore in odd places and very tired.

MARCH 28th - APRIL 3rd

Monday
Mobility
Tuesday
Back squat 3 X 5 @225
5 sets of 10
Pull ups @blue band (shoulder is improving)
Bench press @95lbs
10 minutes of core work
Wednesday
8 x 400 meter run, on the 4 minutes
30 minutes heavy bag work
Thursday
20 minutes heavy bag work
30 minutes handstand and tumbling work
Friday
Rest
Saturday
2 hour run/hike @vacation pace
Sunday
2 hour run/hike @vacation pace

My shoulder is showing massive improvement! Overall things are going well and I'm feeling faster and more confident. I had a nice, relaxing weekend in Moab with Tara and my batteries are recharged. Good things are on the horizon. On top of that, I got this amazing email from a client that really helped get me in an even more positive mindset.

Jason:
Just wanted to touch base with you. My racing season is in full
swing...I've won a local race and gotten into the top 10 and the
podium at big national races. we had 2 70 mile races this  past
weekend (i took 7th in one of them), a lot of the girls were
complaining about back trouble and I was not one of those girls. My
hill climbing has massively improved and even better, I still have my
sprinting power at the end of these long stages!!!! I am vowing to try
to do some sort of core maintenance because I don't want to lose
everything.

But I just want to sincerely THANK YOU so much for your time and
attention to customizing a program to work for my specific goals and
to accommodate all my injuries and not interfere with my bike
training!!!


Tiffany Pezzulo

This is the reason why I love to train people. Seeing tangible results from what I put my heart into reinvigorates me.