Name: Playbook - Erik Bartell - W4/D2 Taper: Aerobic Work
Uploaded: 2022-05-22T19:05:27.678Z
Duration: 45 min
Description: W4/D2 Taper: Aerobic Work

Today we'll use our Aerobic system to both maintain our endurance and aid in recovery. Choose run or bike today.

Overview:
Dynamic Warm Up
Aerobic Base Work

Familiarize yourself with the Rate of Perceived Exertion (RPE) Scale
RPE Scale
1  Very light, recovery effort
2-3 Slightly harder but still comfortable. Can carry a conversation.
4-6 Moderate effort. Breathing is heavier, can speak in sentences.
7-8 Hard effort. Can speak in short sentences
9-10 Very hard to max effort. Can barely speak, can maintain for a couple minutes

1min Slow Aerobic Work (RPE 2-3)
3x WGS to Iso Lunge (each side)
3x WGS to Counter (each side)
6x Inch worms

Pick an aerobic activity (ie. Run, bike, row).

1 min Slow Aerobic Work (RPE 2-3)

1. Starting from the high step and WGS, return both hands to the floor and center your weight evenly between both feet.
2. Slowly lift both hands off the floor, keeping the rest of the body as low to the floor as you can (in a split squat) 
3. Reach overhead. 
4. Breath
* Both sides = 1 rep *

WGS to Iso long Lunge

WGS to Countero

1. From a front plank, begin walking the hands back towards the feet.
2. Slowly stand.

Inchworm Walkback

Dynamic Warm Up

Choose to Run or Bike
3 Rounds
10 minute @ RPE 4–7
Walk/slow spin 2 minutes (RPE 1)

This is a moderate effort. Breathing is heavier, can speak in sentences.

Run or Bike (RPE 4-7)

Recover (RPE 1)

Aerobic Work (RPE 4-7)

W4/D2 Taper: Aerobic Work

Slightly more in depth descriptions of the exercises: not beginner/non native English speaker friendly.
In particular what WG(?) under the loaded run means.

W4/D2 Taper: Aerobic Work

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