Sunday, March 20, 2016

3/20/2016

30:00 assault bike @Z1
+
15:00 mobility

complete


It was fun watching Alex do 16.4 today, it got me fired up for my redo tomorrow. 

3/19/2016

30:00 assault bike @Z1
+
20:00 mobility

complete @CF Continuity 

3/18/2016

AM
16.4 movement prep

PM

16.4 

AM
complete

PM
201


Yowza. This was a rough one.

I really underestimated this one a lot. I'm pretty good at heavy deadlifts and I didn't think they would really factor in much to the rest of the workout. I was very wrong. I did sets of five the whole way and finished around 2:30 I believe. Wall balls were broken up 10/10/10/10/7/8 with way too much rest in between sets. I tried to start pulling on the rower as soon as possible, I was holding between 850-950 cal/hr for the row. The row felt like it lasted forever, this was pretty terrible. I finished the row at 9:18 and by the time I got to the handstand push ups my lower back was blown up. I started out with a set of 11 which was a huge mistake, the rest of the reps after that felt like garbage. I was shocked how quickly my handstand push ups fell apart. I thought I was going to crush this part since my handstand push ups have been so awesome lately, but everything hurt. I was breathing hard, my lower back was lit up, my shoulders were fatigued, etc. This was horrible. I managed to get 37 hspu before time ran out, which was pretty disappointing. 

When I redo this, I'm going to break up the deadlifts 10-9-8-7-6-5-4-3-3. I think this will be better for me mentally knowing I don't have to do a bunch of sets of five. I can definitely shave off time on the wall balls, I'm going to immediately start out with a set of five and then do tens with limited rest between sets. I can't change much on the row, this was about as good as it's going to get. I'm going to just stick with small sets on the handstand push ups (duh). I'm going to start out with a set of five and go from there. 

3/17/2016

10:00 bike @Z1
+
10 sets:
:30 bike @ high aerobic effort
:30 bike easy
+
10:00 bike @Z1

complete 
+
complete
+
complete 

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