@ 5:30am
a) 5:00 row @ z1
b) 5x50 calorie airdyne @ 90% (walk rest 2:00)
2:15, 2:12, 2:13, 2:11, 2:11. kept the watts between 305 and 327 the entire way. stayed fairly consistent through these. the quads were definitely feeling it throughout. felt good on each set, wasn't hitting a redline on any of the sets.
c) 5:00 row @ cool down pace.
@ 4:15pm
a) 3 rounds (not for time)
1) 10 deficit (2") handstand push ups
2) 10 ghd sit ups
3) 10 alternating weighted pistols 35#
completed.
b) 3x8 back squats (same weights as last week) (rest 1:30)
305, 325, 340. legs felt tired today. the last few reps at 340 were pretty challenging. still was able to hit all reps with just slight pause at the top, but didn't feel as strong here as last week.
c) 3x1 back squats (85-95%) (rest 1:30)
395, 415, 435 (f). first time I have missed a back squat at these percentages in a while. legs and body felt decently worn down for the session today. hit the bottom and didn't catch the bounce at all.
d) 3 rounds
10 ground to overhead 185#
20 ghd sit ups
7:52. all singles on the ground to overheads then tried to keep a consistent pace throughout the ghd sit ups.
-then, after NO REST-
21-15-9
handstand push ups
overhead squats 115#
13:43 (5:51 including transition for part 1 to part 2). took about a :30 break before starting this 2nd portion. shoulders and legs were pretty fatigued by this point. just tried to keep moving at a consistent pace, took too much rest between the first set of hspu and ohs though.
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