Had to do both sessions together, with a rest between. Running on fumes from travel.AM
5 min bike easy pace
+
4 sets
90 sec bike @ 350 watts
30 sec slow spin, <150
+
4 sets
60 sec bike @ 450 watts
60 sec slow spin, <150
+
4 sets
30 sec bike @ 550 watts
90 sec slow spin, <150
+
5 min bike easy pace
350 watts was the toughest pace to keep, 550 plus was the easiest.
PM
Foam roll lats
+
DB skill exposure
EMOM for 20min
Min 1 – 10 1-arm alternating DB squat snatches @ 50lbs
Min 2 – 5 2-arm DB squat cleans with touch to floor + 5 2-arm hang squat cleans @ 50/hand
Min 3 – 5 2-arm DB Burpee to box step over @ 24in @ 50/hand
Min 4 – 5 steps/arm 1-arm DB OH Walking Lunges @ 50/hand
Min 5 – 10 steps 2-arm DB OH Walking Lunges @ 50/hand
This was shitty for me today.
Easiest was the DB snatch, squat cleans got my heart rate cranking the highest, the step overs were almost a disaster at time, as I came close to not getting my lead toe up high enough on several reps. 2-arm walking lunge was super tough doable.
+
For time
30 cal row
100 DU
30 cal row
60 shoulder to overhead @ 135
30 cal row
100 DU
30 cal row
16:27
As I thought and planned out this workout, I thought the fewest rest, on the shoulder to overhead would be the key. So I cruised into the first half not pushing the tempo too hard so I could get to the barbell and start cranking out reps. Reps were 12-24-31-??-??-48-57-60
As soon as I got to 48 I wanted to go all the way, not the best choice but I wanted to do it, was jerking all reps at this point trying to speed up cycle time, got to rep 57, and then I missed rep 58. Considered quickly grabbing barbell again to do singles to finish so I wouldn’t wasted anymore time resting.
Overall, aerobic work was solid and everything else was just a grind. Life will be back to normal now. No more traveling, eating only the food I will be cooking and getting back to a regular sleep schedule.