7/20/2016

AM
45:00 assault bike @Z2 by feel- take heart rate every 5:00

PM
A1. Bear crawl, 5x15' forward + 15' reverse, very slow & controlled keeping hips level; :30 rest
A2. Deadbug w/hands pressed into wall, 5x10 alternating breathing out hard each rep; :30 rest
B. Hang power snatch, build quickly to a moderate single
+
For 12:00
evens: 1 squat clean + 1 hang squat clean + 1 front squat, moderate, crisp reps throughout
odds: 3 lean away pull ups, 31x0
+
For 12:00
evens: 8m sandbag walking lunges
odds: :30 row @very easy pace
+
4 sets:
:20 row @95%
2:40 rest

AM
complete, 315 calories

PM
A1. complete
A2. complete
B. 150 (PR+5)
+
complete
125-135-145-155-165-175
+
complete
+
100m 
100m
99m
98m


Okay, I felt GREAT today on the 45:00 assault bike. I held my usual pace of 49 RPM and 7 calories/minute and I felt totally fine. I could have kept going. There was never a point at which I thought about quitting. I don't understand how this seemed so impossible two weeks ago and today it was completely fine. What. The. Heck. Also, I couldn't figure out how to take my heart rate. I even googled it. Someone is going to have to show me in person how to do this. 

Hang power snatches went really well, I was happy about the PR. It wasn't difficult either, I have more in the tank. 

I should have ended a bit heavier on the squat cleans during the EMOM, I thought my legs would be more fatigued since there was an extra front squat in there but this really wasn't difficult. I should have pushed the weight more.