A – Deadlifts – 10 sets of 10 TNG reps @ 245-265lbs, rest as needed265 across – goal was 2:30 rest b/t sets. Set 8-10 was when it got tougher. But felt pretty solid here today. Done at globogym so last rep controlled the eccentric back down
B1 – Banded high rows from seated x 30, rest 90 sec
these sucked but really good stuff
B2 – Thoracic extensions from prone x 6-8 with hold at top, rest 90 sec
like being forced to do these
B3 – Front rack walkout x 12 tough, rest 3 min x 4 sets
315
C – Goblet reverse alternating lunges x 20 reps, rest 2 min x 3 sets
heaviest single KB I had access to was a 50, so I thought it would be a wonderful substitution to do double KB front rack instead @45/hand. What a dumb idea on my part. Limiter was not the legs, even though they were tired, it was the breathing, holding the front rack and the low back fighting for an upright torso.
D – 15 min AB @ progressive intensity (faster every 5 min, last 5 @ threshold pace)
no measurables on bike I used so put my faith in my unpredictable heart rate monitor. First 5 minutes were around 112-116, next 5 we’re 122-127 bpm, last 5 were 138-147bpm.