11/21
Bike erg 3-2-1 breathing progression
+
Breathing intervals
Echo bike
75 sec @ 70-72 RPM
rest 60 sec x 10
+ (rest 3 min)
75 sec @ 70-72 RPM
rest 45 sec x 8
+ (rest 2 min
75 sec @ 70-72 RPM
rest 30 sec x 6
**if you fail to hold the pace on any interval, stop and fall into a slow recovery ride for at least 8-10 minutes
249 (tried to hover as close to 70 as I could to save some juice)-193-146 I really considered failing on purpose so I don’t have to see this progression anymore. Wasn’t feeling 100% (self inflicted) – so it was a grind that became more mental than physical
+
5 sets
20-30 sec parallette L-sit with feet above hands
8-12 GHD raises
20 sec/side single leg wall sit