Wednesday December 18th, 2013

@ 5:45am   
airdyne :30 hard/:30 light x 30 sets
408 calories throughout the 30:00. performed on an AD6 bike. this is the first week on the :30/:30 workout I have decided to do the hard portion virtually all out and then make the light portion just a slow pedal. rather than being between 274 and 314 watts for the hard portions, I was between 356 and 390 for the majority of the time with 340 being the bottom and just over 400 being reached a few times (over 500 was reached on sets 29 and 30). The first few hard go's were 274-295 until legs loosened up a bit, then went real hard on the rest. harder workout for sure. will go this route from now on with the :30/:30 workouts. 

@ 4:15pm   
a) emotm x 16:00
     odd- 15 wall balls 25#
    even- 15 ball slams 40#
completed. used this as a warm up. took a set or 2 to get used to the heavier ball, but will serve a good purpose moving forward. the ball slams mixed with the wall balls got to the shoulders eventually. fired them up pretty well. 
b) 3x5 back squat (rest 1:30)
    (work up to a heavy set) 
315, 365, 375. the last set @ 375# felt lighter than 365#, which felt pretty heavy. haven't done a heavy set of 5 in a while, something to get used to again. felt a little pull in the groin @ 365 but no pulling at 375. made it much easier to make it through. 
c) 3x1 back squat (rest 1:30)
    (work up to a heavy set) 
395, 415, 430. these all felt pretty good. 430 felt heavy but had no sticking point. with the amount of work on the legs for the day and the previous day, was happy with how it went up. starting to hit heavy squats again will serve a great purpose. 
d) 3 rounds
      15 burpee box jumps overs 30"
      12 kb swings 70#
       9 parallette handstand push ups (5" deficit)
11:22. consistent pace on the burpee box jump overs. kb swings were ub. handstand push ups were ub first 2 rounds, then 5/2/2 for last round (1 no rep for feet coming off the wall). was good work, took some decent rests but was able to do a pretty good job of moving. without the rest prior to handstand push ups, sets would have been more. kip felt pretty solid on them. 
e) emotm x 10:00- 2 muscle ups
completed. technique work here. dialing in on each part of the movement plus making the kip more efficient. noticed on video I an flailing quite a bit on the kip rather than a smooth motion. something to focus on moving forward.