Tuesday – 2/28/2017 – TTT

12 min bike @ 300 watts
Done, got more to the mid 300’s towards the back end
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1-arm half kneeling KB OH hold in external rotation x 30 sec/side
1-arm hang from rings 8-10 sec/side
Side plank from elbow x 15 sec/side with top leg abducted
Split stance banded pallof press x 6/side, steady movement
2-3 times through
Thank you for making the side plank only 15 seconds, I didn’t feel like as big of a bitch
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12 min row @ 1:55, 2 breaths/stroke
Was a grind to keep this pace
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Hip flow
Single leg GHD sorenson holds x 6-8 sec/side
Straddle seated leg lifts x 3-4 with hold after last rep
Quads wanted to cramp
2-3 times through
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12 min bike @ 300 watts
Harder then the first of course but still good
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Positional breathing work 10-15 min, working on diaphragmatic activation, varying positions