20 Sets:
:05 sec AB Sprint- All Out
:55 sec AB- slow spin
+
6 Rounds:
250m Row @80-85% effort
250m Row @low effort
+
30:00 Assault Bike
A2. Wtd Pronated Pullup, 5 tough reps x 5 sets rest :60
+
10 sets:
rest :50
rest :50
rest :50
*Sub strict RMU for 5 Strict CTB + 5 Strict Ring Dips*
Gold
ReplyDelete20 sets
all out - 116-120 RPM
easy spin - 45-50 RPM
HR range 120-177
HR Avg 165
+
6 sets
200 meter run up hill - between 38-42 seconds
200 meter easy jog downhill - between 80-85 seconds (real easy jog)
total time around 12:30
HR range - 135-186
HR Avg 177
+
30 mins airdyne between 120-140
Solid session today, not feeling quite as beat up today from yesterday as I thought I would but glad there were no lifting or gymnastics involved today. Did my 5 sets of 20 DU EMOM before and after the session. Did 5 maybe 6 sets unbroken today, and only broke 1 out of the 10 sets more than once. Most unbroken sets took 13-14 seconds. I was definitely spinning too fast before and wearing myself out and my rope was going faster than my feet. Also got a new rope that may be helping a bit. Hope I keep progressing here cause have a lot of work to do.
A. Around 7-8 cal per work session
ReplyDeleteB. Between a 1:30 and 1:40 pace for 250
C. Done
Feeling better than I thought for not doing cf since the open.
Power:
ReplyDeleteA1. 115
A2. 15
+
Completed. Down to 2 strict MU by the end.
Power:
ReplyDeleteA1. 77#
A2. 2.5#
B. Completed- 2 inch def for HSPU and 2 strict muscle ups in singles and 4 strict T2B.
Power:
ReplyDeleteA1 @60kg
A2 @+5kg
Had to skip halfway of last part, I was drained mentally and physically