Joe Rodonis

I’ve been shifting my training from hypertrophy-focused to strength + performance as I start building toward a 70.3 Ironman.

Right now the goal is simple: build strength and power — not chase fatigue.
No novelty for novelty’s sake. Just getting familiar with the movements, earning clean intensity, and stacking repeatable work.

Today’s session:

* Anderson Squat — 4 x 8/8/6/6
* Split Squat — 3 x 8/8/6 (each side)
* RDL — 3 x 8
* Pull-ups — 3 x 8–10
* TRX Hamstring Curls — 3 x 12
* TRX Jump Squats — 3 x 8

I’ve got a full year to prep. So the focus right now is building a real strength base — lifting 4x/week — while steadily building capacity across the swim / bike / run.

Keep A Blue Head