AM
4 min Air bike @ 85-90% high aerobic effort, rest 1 min off bike x 4 sets
heart rate stayed around 135, watts stayed at or above 375 the whole time
+
20 min mobility
PM
A – Snatch balance x 1/Overhead Squat x 3, rest 2 min x 5 building sets
175/190/205/215/225 (speed was good but didn’t drop fast enough under bar)
+
B1 – BTN seated Z-press @ 2121 tempo x 6, rest 1 min
85/95 X 3 – tempo with this was hard, could’ve gone a little heavier but would have been a struggle to maintain 2 second press
B2 – Supinated pullups @ 22X1 tempo x 6, rest 1 min x 4 (add load as needed to challenge)
stayed bodyweight, joints were a little achy and Supinated definitely challenged my external rotation when I started but felt good as I got going but felt it was better to stay unloaded for today.
+
C – 3 sets for times, rest walk 4 min bt sets
Row 40 cals
30 burpees
20 toes to bar
10 HSPU
5:41/5:36/5:44
Row times got progressively slower but not by much, around -7, then – 3 to 4. Last round on rower has more frequent strokes I did not get a calorie per pull, if I had to guess I would say 7 – 8. Burpee’s were faster on round 2 and slowest on round 3. First round of TTB 13 – two breaths – 7, round 2, was 7/7/7, tried to take only breath in b/t and last round did 20 unbroken.
Thoughts here, felt my abs each time as I got back on the tower but the tension eased up quickly. Rd 2 TTB goal was to try quicker smaller sets with short rest and trusting the shirt rest. Last round wanted to prove to myself I could go unbroken.