8/17/2016

AM
30:00 assault bike @Z2 by feel

PM
A1. Bird dogs, 5x10 alternating; :30 rest
A2. Deadbug w/hands pressed into wall, 5x10 alternating breathing out hard each rep; :30 rest
B. Barbell (on back) alternating reverse lunges, 3x6-8; 2:00 rest
+
Every :90 for 4 sets:
9 CTB pull ups
9 touch and go deadlifts, 155
+
For time:
400m row @97%

AM
complete, 205 cals

PM
A1. complete
A2. complete
B. 135-145-155
+
complete
+
1:21.3


Assault bike was rough this morning, had nothing in my legs. I'm not sure what the deal is and why my legs have been so tired lately. I tried holding 49 RPM but I was more comfortable between 47-48. 205 is only 5 calories under what I usually hit on this so I guess it's not terrible, but still. I just couldn't find a good rhythm today. 

Lunges were easy, I should have gone a bit heavier on the last set. 

CTB pull ups and deadlifts felt much better than last week. I had to cut out the last set of pull ups because I could tell my hand was about to rip. 

The 400m row hurt. In my mind I was like "This won't be that bad, it's a whole 100 meters less than a 500. It will go by quickly!" and it still sucked a lot. I started losing it a little bit right at the halfway point. I was able to hang out until the end and I wasn't on the ground after it was over but my legs were pretty lactic. My best 500 time is 1:42 and I was able to row 400 in 1:21 but the thought of rowing that fast for an extra 100 meters makes me want to barf.