@ 5:30am
emotm x 30 sets
airdyne 12 calories (on AD6)
(start out about 70% and work up to 100% for last 4-5 sets)
these sets were solid. pretty much turned into a :30/:30 type workout. was hitting between 314 and 340 watts for the first bundle of sets, then worked up to 356-390, then for the last 6-7 was going over 400 watts with the last few topping out in the 500s. good workout, felt pretty strong this morning.
@ 4:00pm
a) emotm x 10:00
6 burpees (6") + 12 wall balls (20#)
completed. all around between :42 and :45. just kept a consistent pace through each movement, working on efficiency and movement pattern.
(2:00 break)
b) 7:00 amrap
10 thrusters 115# + 10 chest to bar pull ups
5 rounds. unbroken on each movement with too much rest between exercises. was feeling the emotm on this piece, with only 2:00 of rest. tried to stay in it mentally and just focus on whatever set was in front of me.
(1:00 break)
c) emotm x 10:00
6 burpees (6") + 6 hang power cleans (165#)
this just turned into finishing 10 rounds. the first round took almost 2:00. the 1:00 rest was clearly not enough time to recover much at all. was about to pick up my pace on the last 3-4 sets, hitting those emotm. but, the first 3-4 sets were every :90 or a little less, then down to about 1:15 for the middle sets. rough go here, was just a fight to stay in it mentally. got tough.
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