AM (replace running here due to sat volume)
3 min echo bike nasal breathing only
2 min echo bike inhale through nose, exhale through mouth
1 min echo bike, regular breathing, allow intensity throughout to be dictated by breathing comfort
done
+
Echo bike 90 sec progressive intensity, faster every 30 sec
rest walk 2:30 x 3
Done – unfortunately i do not have access to an echo bike, don’t know any gyms close by that have one either. But will keep looking into it as i know this will be important to get some exposure on one
+
Echo bike 15 cals @ 330-375 watts
Echo bike 12 cals @ 400-450 watts
Echo bike 9 cals @ 500+ watts (push this, short of full sprint but make it hurt)
rest walk 3 min x 4 sets
2:00-2:00-2:05-2:08 – tried to get out of the 700’s on the 9 cals but just couldn’t tap into enough power to get there. But still pushed the pace the best i could
+
2-3x through
Banded high to low wood chops from half kneeling x 8/side, squeeze through obliques
1-arm tough farmer carry 50ft/side, rest 15 sec bt arms (can use a KB or farmer handle)
Posterior sling march x 12-16 alternating steps, fight to stay square throughout
1-arm KB drag throughs from front plank x 10 alternating reps
Love the posterior slang march…..95 pounds on the carry, might have been a little too tough but was able to grind through, having actual handles helps a buch.
+
Echo bike 9 cals @ 500+ watts
Echo bike 12 cals @ 400-450 watts
Echo bike 15 cals @ 330-375 watts
rest walk 3 min x 4 sets
1:52-1:54-1:52-1:56 – this one hurt WAY more than the first one. But it was more trying to hold the 330-375 pace for that rough minute.
PM
3 sets
2 min working window, 2 min rest
20 GHD situps
AMRAP ring MU in remaining time
10-8-7 – did not move ghd to a super close proximity to rings, about a 8 sec transition so tried to move that a little quicker, definitely felt the abs on the rings a little on 2nd set, but definitely on 3rd set. GHD also slowed down ever so slight on the 3rd set but volume of 60 reps total and 20 at a time felt pretty good today.
+
3 sets
2 min working window, 2 min rest
75ft HSW
AMRAP Drag rope or heavy cable DU’s in remaining time
(scout rope – couldn’t find zeus rope at gym) – 70-53-72 – on the last set I think i did a really good job of as soon as i passed the 25ft mark, i came down and went right back up….never had the confidence to push that aggressively stay that close to the line and go right back up
+
3 sets,
2 min working window, 2 min rest
3 rope climbs to 15ft
AMRAP row cals in remaining time
15-19-17 – today the ascent was much improved and even minimal discomfort in the elbow, i did a pretty good job of leveraging good position with the lean. But my descent is still shit.
+
Every 5 min x 4 sets
Bike erg 2k @ high aerobic effort
Forgot to mark times but was sub 4 each round…..aerobic effort was fine my legs were just done at this point and it was harder to manage that