4/27/2016

AM
10:00 assault bike @Z1
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For time & movement quality- push the pace
20 alternating turkish get ups, tough
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10:00 assault bike @Z1

PM
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. Clean-grip deadlift, 10x2 @1RM clean, 11x1, begin a set every :60
C. Seated on floor DB shoulder press, 3x5-6, 21x1; 2:00 rest
D1. 1-arm DB row, 3x5-6/side, 20x1, :30 between sides, :30 rest
D2. Axle overhead walking lunge, 3x30m unbroken (15m out & back), :30 rest
D3. Front leaning rest on rings, 3x:30, :30 rest
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20:00 assault bike @Z2, goal is 140 total calories

AM
complete
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9:38 w/35#
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complete

PM
A1. complete
A2. complete
B. complete @225
C. 30-35(5)-35(5)
D1. 45-50-55
D2. complete w/70#
D3. complete
+
167 calories


I really tried on the turkish get ups! MSC didn't have anything between 35 and 53 so I went with 35. That seemed tough to me, I think 53 would have taken me forever. 

DB seated shoulder press were rough today, they were all over the place. I felt like I had no control over them and one arm was going one way and the other arm was going another way and it was just bad. I stuck with 35 for the last two sets. 

Man, those overhead walking lunges were a real b-hole. That was really tough. 

The 20:00 assault bike was so much harder than last week! My breathing was good but my legs and arms were toast almost immediately. Originally I tried to keep the same pace as last week (208-228 watts) but I fell to 176-207 the whole way. It took about ten minutes for me to settle in to a solid, steady pace.