AM
AB 100 cal progressive intensity warmup
+
AB 60 sec @ 400+ watts
60 sec rest x 8 or until you can no longer hold pace
if successful on all 8 sets above
AB 60 sec @ 400+ watts
30 sec rest x 6 or until you can no longer hold pace
if successful on all 6 sets above
AB 60 sec @ 400+ watts
15 sec rest x 4 or until you can no longer hold pace
Wasn’t able to hit the 2nd interval here. So 15 sets total. Had a brain fart rolling right into the 2nd interval there as I rested 23ishsec and I was in a position of not knowing what to do, go for it even though I rested too long, rest 30 and go for 15sec rest on the next piece. So when that happened I kind of mentally checked out.
PM
Mcgill big 3
McGill Curl-up – 4 x 10sec hold / 5sec Rest + 3 x 10sec hold / 5 sec rest + 2 x 10sec hold / 5 sec rest (between sets of 4/3/2 rest 20-30sec)
Rotating Elbow Plank – 5 sets x 10sec middle / 10sec left / 10sec right / 10sec middle; Rest 20-30sec between sets
Bird-dog – 5 x 10sec hold left / 5sec Rest / 10sec hold right / 5sec Rest
done
+
Assault bike 8-10sec HARD for max watts, new set every 90 sec x 5
I was only able to get into the 1100’s – just couldn’t find a way to get it out of there
+
A – Squat snatch singles x 4 reps @ 90%, 3 reps @ 93%, and 2 reps @ 95+%, rest 2-3 min bt attempts
185×4-195×3-200×1 and 2 fails at 205
B – Clean and jerk singles x 4 reps @ 84%, 3 reps @ 88%, and 2 reps @ 92+%, rest 3 min bt attempts
235×4-250×3-265×2
C – Clean pulls 3 sets of 3 @ 105-115% best clean, rest 2-3 min
295
D – Clean grip deadlift cluster – 4.4.4, rest 20 sec/3 min x 3 sets (no TNG reps, reset at floor)
At this point I was serisouly smoked and tank was on E, and noticing that I was going to have clean grip deads in the group DSGN tomorrow decided to call it
E – Mini band monster walk complex x 10 steps (forward/backward/lateral each way), x 3 sets, rest as needed