AB 3 min @ 125 watts
AB 3 min @ 175 watts
AB 3 min @ 225 watts
+
Band pull apart super series (https://www.youtube.com/watch?v=BVehf-8FAxQ)
External rotations is still a little uncomfortable and not strong.
+
Every 2:15 min x 6 rounds (start rounds at 0, 2:15, 4:30, 6:45, 9:00, 11:15)
19 wallballs
19 row cals
(dont sprint these efforts, settle into a pace like you would do for 19.1, and just use the remainder of each time window to catch your breath and shake out arms/legs. try to make finish times sustainable)
1:35 – 1:34 – 1:35 – 1:36 – 1:39 – 1:44
Played with a couple of different stroke rates and stroke patterns to see which was the most sustainable. Played with high rate the first 5 cals and then settling in to 1100+ cal/hr. But I feel the most sustianable was being around 1200+ cal/hr – steady strokes around 25-27 spm I believe. Heart rate elevated to 170 after the 4th set, didn’t think I was fighting that hard to finish that round, I might have been trying to cycle the wall ball faster and that could have elevated the heart rate causing the slight drop off in times.
+
AB 20 cals @ 400-425 watts, rest 10 sec
50 Du’s, rest 15 sec,
9-6-3 squat cleans @ 185lbs (reps go down each set)
rest 4 min bt sets x 3
3:41 (had 2 misses in my doulbe unders) – 2:44 – 2:15