AM
AB 100 cal progressive intensity warmup
done
+
(goal of completing all sets this week)
AB 60 sec @ 425+ watts
60 sec rest x 8 or until you can no longer hold pace
if successful on all 8 sets above
AB 60 sec @ 425+ watts
30 sec rest x 6 or until you can no longer hold pace
if successful on all 6 sets above
AB 60 sec @ 425+ watts
15 sec rest x 4 or until you can no longer hold pace
Wasn’t sure I was going to be able to complete it all the way through for the way I felt around set 5&6 in the first part. It mentally felt harder with the 60sec rest, not sure why, but when I got to the 30sec rest and 15sec rest I wasn’t able to think much just had to go. Pretty happy that I was able to power through.
PM
Ring MU x 3-5 reps, 2 sec isometric hold at the top of the dip lockout on each rep
new set every 2 min x 5
4-4-4-4-3 – only went for 3 on the last set because I felt in the 4th set that I was starting to lose power in the re-opening of the hip around rep 3….so I just made the call to hit 3 with what felt like really good quality.
+
4 rounds for time
6 bench press @ 185
50 DU’s
25ft HSW
(rest 5 min after completing)
For time
30 deadlifts @ 315lbs
7:38 – had to break the bench press up in set 3&4, 1st round handstand walk kicked up and only made it about 3ft. Started back from the beginning and then did all 25ft walks unbroken
3:20 – didn’t feel as heavy as it did in the past but definitely felt heavy when I was 10 reps in and had to keep my sets around 4-5 reps at a time. Did finish out with a set of 6 as I told myself don’t put it down, bar path was not great on the last rep but was able to grind through.