A1. Side Plank Arch Ups; 14 reps/side x 5 sets; rest 30 sec 
A2. L hold on stall bars with flutter kicks; 25-30 seconds x5; rest 30 sec
A3. Stability ball stir the pots; 11 reps in both directions x5; rest 30 sec
A4. DB crunches; 14 slow controlled reps x5; rest 30 sec
A5. Stability ball pulls to pike HS hold; 14 reps x5; rest 30 sec
A6. Jefferson curls; 10 slow controlled reps x5; rest 30 sec
+
Assault 5min @ 390 watts 
rest to recovery 
x3 sets 
(same piece as last week, take longer recovery periods this week and make it your goal to hit 390 for each one....report back on exact wattage for each so I can progress you on this regardless of score) 
+
20min of Mobility Work

Results 

A1. Completed

A2. Completed 

A3. Completed 

A4. 75# across each set 

A5. Completed 

A6. 55#, 55, 55, 65, 65

Really really like these midline pieces. Core is feeling stronger. 

+

392-426watts (83cals), 376-406watts (78cals), 376-409watts (78cals)

Did the assault intervals first today because last week my hip flexors were tight from the midline work. Still dipped under prescribed wattage, but pushed as hard as I could. Increased recovery periods between sets to 10 minutes. Lactic acid took the best of me. Legs got super heavy and toasted. 

+

Completed 

Finished up with some hip, knee, and ankle mobility. Did a 20 minute AMRAP of soft tissue and banded distraction work.