@ 10:45am
airdyne :30 hard/:30 light x 30 sets
445 calories. turned brutal this week after about 10. was pushing real hard during sprint portions and then a real slow spin during the light portions. hit 408 calories on this 2 weeks ago, so 37 more calories this week, which explains why it was so brutal. the watts never were below 367 and went as high as 410 until last 2 sets where it reached 440 on #29 and over 500 on #30. great morning workout to start the new year.
@ 4:15pm
a) emotm x 12:00
odd- 15 ghd sit ups
even- 15 wall balls 25#
completed.
b) 3x5 back squats (add 10# for each set from 2 weeks ago) (rest 1:30)
325, 375, 385. felt better on these than 2 weeks ago. felt strong on all the reps. building the squat strength back up on all rep schemes right now.
c) 3x1 back squats (rest 1:30)
405, 425, 440. felt strong here. had no sticky point on any of the reps. not trying to work up to a max or anything on these, just heavy sets to keep the body and legs used to the heavy weights.
d) 8:00 ascending ladder (2/2-4/4-6/6-etc)
clean and jerk 135#
parallette handstand push ups (5" deficit)
12 clean and jerks. this was a good go, limiter was definitely the parallette handstand push ups. clean and jerks were done in all singles, but the bar was picked back up quickly after each rep. had 2 seconds left after the 12 clean and jerks but not enough time to get up on the wall and get a rep in.
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