@ 5:30am
airdyne work
a) 5:00 @ z1
completed. definitely needed this to loosen up the body. had some stiffness this morning. kept the watts between 150 and 169.
b) :30 @ 85% + :30 @ slow spin
x 20 sets
completed. the watts were kept between 305 and 327, with a few dips to 295 and a few peaks at 340. tried to just keep it at the 85% range to get a good, solid work of conditioning this morning.
c) 5:00 @ z1
completed. good cool down. slowed the heart rate and flushed the legs out. kept the watts between 163 and 204.
@ 6:00pm
a) 3 rounds (not for time)
1) 10 box jumps 30" (step down)
2) 10 ghd sit ups
3) 10 toes to bar
completed. helped to open up the hip flexors, loosen up the shoulders a bit and get the legs firing some.
b) E2MOTM x 10 sets
1) 10 kb swings 70#
2) 7 shoulder to overhead 135#
3) 4 muscle ups
4) 1 wall walk
7 sets completed within time (10 sets completed in 21:38). this was rough! the kettlebell swings took a toll eventually it seemed. sets of everything were unbroken the whole time, just was not recovering as well between exercises eventually. muscle up technique was okay, the bad thing was my big donkey kick on the back swing. need to continue to work with it.
c) 4:00 amrap x 3 sets (rest 3:00)
1) 6 clean and jerks 115#
2) 6 burpees 6"
3) 12 box jumps 24"
2+12, 2+14, 3. did a good job of moving through each of these at a consistent pace. did not want to push these all out, but rather at a 85-90% effort. body was tired from the 20:00 go beforehand, so focused on staying in it mentally and controlling my breathing and just simply moving from one to the next. overall, good day of work.
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