AM
AB 3 min @ 150 watts
AB 3 min @ 200 watts
AB 3 min @ 250 watts
+ (rest walk 2-3 min)
AB 1 min @ 250 watts
AB 1 min @ 300 watts
AB 1 min @ 350 watts
…
(continue in this fashion until you cant hold the prescribed pace for the full minute. if you drop below the pace momentarily but can recover, keep going. if you fall below and cant get back above within 5 sec, pull the plug)
+ (rest to recovery, 5-6 min)
2 sets
AB as long as comfortable at the last completed pace from above. RPE should never exceed 8/10, once you are really having to grind then pull the plug and record the time. rest 4 min bt sets
5:41 – might have spilled a little to a 9 RPE to hang on to this. My goal was to move through the 500’s
5:15 – just didn’t want it here
PM
Shoulder extension eccentric protocol
+
2 min clock
15 ski erg cals
AMRAP strict HSPU from 3in deficit in remaining time
rest 60 sec, repeat until you accumulate 60 sHSPU
Sets were
8-6-7-7-5-3-4
Started missing 2 and 3 reps when I hit the 6th set and same for set 7. When I got to 40 @ 20 minutes I called it on the strict because I didn’t want it to take 40 minutes to get 60. So finished the last 20 reps kipping
+
90 sec clock
12 bar facing burpees
AMRAP chest to bar pullups in remaining time
rest 45 sec, repeat until you accumulate 60 C2B pullups
10:10ish
20-14-13-10-3 (all singles – and all because I did shitty math on the board so I did one more unbroken set of 10 in an extra round to finish at 12:35 and finish with 70 reps)
Took about a minute on the burpee – in the later rounds there was a little less pain on the burpee, not sure if it was finding a better position, getting really warmed up, started going so slow
+
60 sec clock
10 cal AB
AMRAP 30lb wallballs in remaining time
rest 30 sec, repeat until you accumulate 60 wallballs
9:52 – i think – man I wanted this to be so over, this was miserable and I was physically done at this point because I just couldn’t put the hammer down on the bike.