BB cycling
10 TNG PC/PJ @ 115lbs
8 TNG PC/PJ @ 135lbs
6 TNG PC/PJ @ 155lbs
4 TNG PC/PJ @ 175lbs
2 TNG PC/PJ @ 195lbs
(start a new set every 2-2:30, space them out enough to you’re not rushed between weights, and can focus on making these reps clean)
Went with 2:30 – turnover felt pretty good, crisp and smooth today
+
EMOM
Odd min – Row cals
Even min – 2 rounds of (2 power cleans @ 155lbs + 4 bar facing burpees)
Continue in this format until you accumulate 100 row cals
12:48 – As I got tired I started doing my power cleans touch in go for both sets, I think it was a confidence thing. My row pace dropped off more than it needed too in a couple of the middle rounds, I believe from my reflective math that I had 2 rounds that I really dipped and that was the 4th and 5th round, around minute 6 and 8, and then I made sure I got the efforts back up around 1100 average as I was in and our of 1200. It felt good to get after it again, I was really getting out of breath and heart rate was way up, but felt I did recover fairly quickly when I had 10-15sec after the 2 sets of barbell and burpee work
+ (rest 10-15 min)
EMOM
Odd min – AB cals
Even min – 2 rounds of (1 deadlift @ 315lbs + 20 DU’s)
Continue in this format until you accumulate 100 AB cals
12:52 – couple of good things happened here, I just picked up the damn bar and didn’t really care about it being 315. Also, somewhere around the 3rd or 4th time on the bike I had enough of a cruising pace and tried to push the pace a bit. I wasn’t able to hold high 300’s/low 400’s the whole minute but I definitely fought a little bit harder as I went as my confidence got up.