Monday – 10/20/2017 – TTT

A1 – 1-arm DB bench press x 6/side, rest 15 sec bt arms, 60 sec after both
55-65-70-75
A2 – 1-arm DB bird dog rows x 6/side, rest 15 sec bt arms, 60 sec after both x 4 sets
45-55×3
B – BB OH carry in snatch grip with exaggerate high knee march x 50ft, rest 90 sec x 6 sets (drive knee up high, rib cage down, down leg fully extended with active glue)
125 x 4 sets, 95 x 2
Went down for the last two sets to slow the march down and it was definitively harder. Way more steps and mofe time under tension
C1 – Acitve arch hang from pullup bar 10-12 sec, rest 60 sec
done
C2 – Hand circling front plank on rings x 10 small circles each direction, rest 60 sec x 4 sets
done
+
Bike 25 sec @ 95-97% effort
Bike super slow recovery pace 2:05 x 2 sets
21 cals – wattage was between 1108 – 1146, held 1146 for most of it until about the 21 second mark
19 cals – 1046 – 107?