Training- 061215

CS Activation

+

A1. Seated DB 2arm Press @21x2 - 4 x 10-12; rest 30sec

A2. Uneven Grip Rope Pull-up @21x1 - 4 x 5-6 ea arm; rest as neded b/t arms + 90sec

B. 1/2 Kneeling DB 1arm Press @21x2 - 4 x 8-10; rest 90sec (increase from last week)

C1. Wtd. Rings Push-up @22x2 - 4 x 10-12; rest 30sec (tough)

C2. Wtd. Inverted Bar Row @21x1 - 4 x 10-12; rest 60sec (tough)

+

AD - 5min @ EN1

AD - 3min @ EN2

AD - 1min @ EN3

AD - 30sec @ Threshold

Rest 60sec

Row - 5min @ EN1

Row - 3min @ EN2

Row - 1min @ EN3

Row - 30sec @ Threshold

Rest 60sec

x2 Rounds

*report HR metrics + pace/wattage for each interval

+

CS Recovery

A1. 35#'s easier than Z press for sure.  Still tough lockout but getting better

A2. Done w/ a towel, rope is down currently in the gym. Felt good though

B. 35#'s 10, 10, 8, 8.  L arm felt a little weaker as I emailed about

C1. Done at bodyweight, last set was tough

C2. Bodyweight was plenty tough

+

Air Bike

Watts-HR

175-152

228-154

264-160

318-164

Row

Pace-HR

2:15-150

2:05- 161

2:00- 167

1:55-173

Air Bike

175-150

228-161

264-164

318-168

Row

2:16-152

2:07-165

2:00-170

1:55-173