6am: recovery
a. 30 minutes z1 on the airdyne.
First 5 minutes 55-60 rpm, then 60-65 after that.
Calories: 311
b. 10# external rotation and powell raises, 10 each per arm x 3 sets
7am: fight gone bad, the easy version
1 min wall ball 10# 10'
1 min sumo dl high pull 53#
1 min box jumps 20"
1 min push press 45#
1 min row for calories
5 minutes active rest on the airdyne
WB: 30-25-30 = 85
SDHP: 35 - 35 - 35 = 105
BJ: 40 - 35 - 35 = 110
PP: 40 - 39 - 34 = 113
Row: 16 - 15* - 15* = 46
TOTAL: 459
*for these two rounds, rower was off when I started. I rowed 14 cals, added one for the dead time.
Thoughts: First, there should have been some rest between parts one and two of this. But that just wasn't in the cards today. I felt pretty good after -- too good, like I was trying to game the minute sets, like that 25-rep round of wall ball. Just wasn't putting out max effort or even close. Next week, no dogging it.
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment