Sunday, May 8, 2016


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

4 rounds complete 


3 rounds nice & smooth throughout:
10 alternating turkish get ups, 35
3 dead hang to inverted 

A1. Bear crawl, 3x15' forward + 15' reverse, slow & controlled keeping hips level, :30 rest
A2. Deadbug w/hands pressed into wall, 3x10 alternating breathing out hard each rep, :30 rest
B. Clean-grip deadlift, 12x2 @1RM clean, 11x1, begin a set every :60
C. Seated on floor DB shoulder press, 3x4-5, 21x1; 2:00 rest
D1. 1-arm DB row, 3x4-5/side, 20x1, :30 between sides, :30 rest
D2. Axle overhead walking lunge, 3x20m unbroken; :30 rest
D3. Front leaning rest on rings, 3x:45; :30 rest
25:00 assault bike @Z2, goal is 175 total calories, just 7 a minute, try to stay on that pace throughout 


A1. complete
A2. complete
B. complete @225
C. 30-35-40(3)
D1. 50-55-60
D2. complete w/80#
D3. complete
176 calories 

Solid day!

DB shoulder press went much better than last week, I was able to move up to 40 pounds. However, I was only able to get three reps. 

Axle overhead lunges were also a lot better this week, I tried picking up the pace a little bit on these. 

I was really happy with the assault bike, I was only one calorie off the goal! I was keeping it at 49 RPMs the entire time and that pace felt very sustainable. This actually wasn't bad at all, I felt fine when this was over. Breathing was good and my body wasn't nearly as fatigued as last week. Success! 

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