@ 5:30am
a) airdyne 5:00 @ z1
b) airdyne :30 @ 85-90%
airdyne :30 @ 40-50%
x 20 sets
good work this morning. the sets were kept between 305 watts and 340 watts each set. kept the light :30 between 80 and 120 watts. felt good, got stronger as the workout went on. was back out in the garage for it, with the heater on, and it got nice and toasty in there.
c) airdyne 5:00 @ cool down
@ 5:30pm
a) 3 rounds (not for time)
1) 10 box jumps 30"
2) 10 ghd sit ups
3) 10 toes to rings
completed.
b) 15:00 to heavy complex (6 working sets)
--> power clean + f squat + lo-hang clean + f squat + hi-hang clean + f squat
185, 205, 225, 245, 265, 285. feeling strong on these, especially the power clean. hit 285# easily on the power clean, which was great. 285 was not a max, could have hit over 300# I think. will work with this complex every couple of weeks moving forward.
c) 100 wall balls (for time)
--> emotm (starting at 0:00)- 3 muscle ups
4:59. felt strong with this conditioning. unbroken on all the muscle ups, and felt strong with them, then hit sets of 20 on all the wall ball portions, and rested until the minute after each set. had 4 total no reps, 2 on the final set, which I almost wasn't able to finish because of them. happy with how this went.
d) emotm x 10:00--> 6 strict handstand push ups
completed. good work on these, got tough eventually. improving on that press work, strengthening up the shoulders and pressing motion.
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