Hardest part about today was the 2 min bike and keeping it above 300, 288 was my marker to get it back up, did hit that frequently and then would get back over 300 but try and do so without spilling over. 3rd one it got really hard to maintain that. So as this was a negative for struggling with 300 watts, the positive was I felt like I recovered much quicker during the rest time with these efforts
AB 2 min @ 300 watts, into
30 sec row @ 1100 cal/hr
30 sec row @ 1300 cal/hr
30 sec row @ 1500+ cal/hr
rest 4 min x 3 sets
Really started paying attention to my stroke rate and trying to only adjust that to get output where it needed to be. Felt really dialed in with that on last set, 23-24 to 26-27 and then 30+, bike effort wasn’t easy but hitting all row numbers was much more sustainable, tough but doable at the 1500
+
AB 2 min @ 300 watts, into
30 sec bar facing burpees @ 80% effort
30 sec bar facing burpees @ 85% effort
30 sec bar facing burpees @ 90% effort
rest 4 min x 3 sets
7-8-10 (I really should’ve sandbagged my 80% a little more), 6-8-10, 6-8-11
+
AB 2 min @ 300 watts, into
90 sec AMRAP (5 OHS @ 95lbs + 5 Chest to bar pullups)
rest 4 min x 3 sets
3+6 (transitions weren’t right because of set up, so I said screw it and moved bar my bar to a better set up. 3+7 kind of cared where I grabbed the barbell, also backed up to jump up to pull up bar. 4 – really wanted 4 so just dealt with it and didn’t give a shit where I grabbed the barbell, not a problem for 5 reps but more than that I could feel the instability.