Back to school

1-10-2011
Winter vacation is over, and fitting a double into the schedule was tricky. Moved the "recovery" ride to just after an early am workout (should have been the ride in the morning, workout in the pm). This was it:

5:30am
A. BS 30X1 4 x 5 (rest 3 min)
155-175-195-205(4)
I cut my depth short (to parallel) on the final (5th) rep at 205, got a tap from my spotter. This whole thing felt a bit rushed - I thought 155 was going to be a warm-up, but class was moving right along so I made it a work set. Anyway, disappointing results.

B1. Ring Dips 1010, amrap x 4 (rest 1 min)
8-8-9-5
B2. Ring rows w/ 25# plate 1010, amrap x 4 (rest 2 min)
11-11-10-9
For these, I was super-strict about tempo and called each set when I hit any slowdown. Ring dips slightly painful to my shoulder but getting stronger. Still nowhere close to where I was with them pre-injury, but building.

C. toes to bar - 20 x 3 (rest 45 sec)
First set was slow (57 seconds) but unbroken -- all reps done from a hang and a restarted kip. Second set I tried to get a quick kip going and couldn't string more than a few together. Last set also broken into 10-2-4-4. These need major work.

Took a fifteen minute or so rest, then did the recovery ride:

30 minutes Z1 airdyne
avg rpms around 60-61
minimum rpms 58
calories: 317