Friday, April 22, 2016


4-6 sets very easy:
:60 row
:60 front leaning rest on ground
:60 assault bike
:30/side plank
:60 ski erg ring rows 
:60 single unders

4 sets complete

No ski erg at MSC so I subbed ring rows. 


30:00 assault bike @Z1, off every 5:00 for 1/side moderate Turkish get-up

A1. Bear crawl, 3x15' forward + 15' reverse, very slow and controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 3x10 alternating breathing out hard on each rep; :30 rest
B. Clean-grip deadlift, 8x2 @1RM clean, 11x1; begin a set every :60
C. Seated on floor DB shoulder press, 3x6-8, 21x1; 2:00 rest
D1. 1-arm DB row, 3x6-8/side, 20x1; :30 between sides, :30 rest
D2. Hollow rock, 3x :30, :30 rest
15:00 Assault Bike @Z2- goal is 105 total calories 

35# KB

A1. complete
A2. complete
B. complete @225
C. 25-30-35(6)
D1. 40-45-50
D2. complete
130 calories

I'm really enjoying the way my programming is laid out right now!

Clean-grip deadlifts were a bit tougher than last week but still fine.

The seated dumbbell press is so hard! The sets at 25 and 30 weren't that bad but I was struggling to keep the tempo with 35 so I only did six reps. I could feel myself starting to rush on the way down. 

The 15:00 on the assault bike wasn't nearly as bad as I thought it was going to be. My programming said the goal was 105 calories but I ended up getting 130. I held between 197-207 watts basically the entire time and had no issues, I definitely could have kept going. My breathing was fine, it was my legs that were burning. This felt like a very sustainable pace. I am definitely getting more comfortable with the assault bike.

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