Bike 6 min @ cruise effort
rest 2 min while you accumulate 15-20 GHD situps
Bike 5 min @ high aerobic effort
rest 2 min while you accumulate 15-20 GHD situps
Bike 4 min @ tough effort
rest 2 min while you accumulate 15-20 GHD situps
Bike 3 min @ highest sustainable pace (if you slow down, you can recover and re-claim your pace, and can kick in last 30 sec)
after last set, do another 15-20 GHD situps, not for time
20 reps on all GHD – it said bike so I was jumping at the chance to do this on the bike erg, i might regret saying that if this was supposed to be on the ass bike…….I did set it up as a program so I don’t recall what the exact paces are but I have that access and a general idea for next weeks progression
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3-4 sets, steady
Deficit kipping HSPU x 6-8 (3-4in)
Pronated grip BB bicep curls x 6-8 (elbow focus, adjust to zottman curls if needed)
3 TGU/side
30 frog pumps
Deficit was a slight tick over 4 in – bb bicep curl was done with a bella bar and was going with about a 5-6 second negative. Did a mix of 53 and 35 on TGU
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Breathing Awareness: 5 minutes 5050 box breathing (inhale on a 5 count, no pause, exhale on a 5 count, no pause)
done