Thursday, April 14, 2016


A1. Bear crawl, 3x15' forward + 15' reverse, very slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 3x10 alternating breathing out hard each rep; :30 rest
B. Seated on floor DB shoulder press, 3x7-10, 21x1; 2:00 rest
C. Clean-grip deadlift, 6x2 @1RM clean, 11x1; begin a set every :60
AMRAP in 10:00
Assault bike calories

A1. complete
A2. complete
B. 20-25-25
C. complete @225
107 calories 

Today was a good training day. 

I'm pretty sure today was the first time I've done seated DB press. These are no joke. I started with 20 pounds/side but moved up to 25 for the last two sets. I definitely want to improve my pressing. 

Clean-grip deadlifts were easy. 

The assault bike was really hard but I'm pretty proud of myself, my goal was to get over 100 calories. I really had no clue how this was going to go since I've never done this before and I knew it would be a bit different than 300FY on an airdyne. As I was warming up I decided I would start out around 330 watts and then settle into 228 watts once I had a few calories out of the way. That's exactly what I did and it seemed to work really well for me. I was able to hold 228 watts almost the entire time. I just tried to focus on taking it one minute at a time and not think about how much time I had left, I was only thinking about it minute to minute. During the Open Megan told me to never look ahead at how much I had left, just focus on one rep at a time. That's what I tried to do today. Stephen came over when I had about two minutes left to push me through the end. He said I should start speeding up every thirty seconds and go all out the last thirty. That last minute was really hard but I really tried to go all out. This hurt a lot, I think I was making a lot of noises during the final push. It was extremely unpleasant. But I know I can do better. As soon as I was done I knew if I did it again I could improve. This is definitely a test that gets better with exposure. Now that I know how it feels, I know what I could change to improve my calories. Hopefully this test doesn't show up for awhile but when it does I know I can do better. Thanks Stevo for pushing me at the end! 

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