@ 5:30am
a) 5:00 airdyne @ z1
completed. watts kept between 163-180. good warm up to get the body going early in the morning.
b) 1:00 airdyne @ 85-90%
1:00 airdyne @ slow spin
x 10 sets
performed on an AD6. kept the watts between 305 and 314, except for the first interval which was between 285 and 305 watts. stayed consistent throughout the intervals. wasn't designed to go all out, but rather at a challenging pace for each go. felt good throughout each of them, getting stronger as it went on.
c) 5:00 airdyne @ z1
completed. watts kept between 163-186. used as a cool down, flushed the legs out.
@ 6:00pm
a) 3 rounds (not for time)
1) 10m handstand walk
2) 10 toes to rings
3) 10 box jumps (30") (step down)
completed. dynamic warm up prior to this. felt good and warm going into the next portion.
b) emotm x 20:00 (10 sets each)
odd) 2 muscle ups + 1 burpee muscle up
even) 15 wall balls 20#
completed. http://www.youtube.com/watch?v=MnPnRVtgX7c (minutes 11-20). technique on the muscle ups felt better today. still a long ways to go, but getting better. the wall balls felt fast, maximizing my movement efficiency and speed on them.
c) 3 rounds (for time)
1) 7 deadlifts 315#
2) 14 bar-facing burpees
3) 50 double unders
5:56. http://www.youtube.com/watch?v=8SwqDiqUx3w. tried to stay consistent throughout the workout, didn't go from exercise to exercise with too much urgency. was a solid workout. need to practice different forms of burpees, never know what the open will throw out there. unbroken on everything throughout the workout.
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