A1. KB Arm Bar; 4 reps x 3 sets; rest 30 seconds
A2. Hanging Active Leg Raise w 1 sec pause; 8 reps x 3 sets; rest 30 seconds
A3. Side Plank Arch; 20 sec/side x 3 sets; rest 60 seconds - Complex felt great! Pecs opened up and enjoyed midline work. Did 10 reps w/ 20sec hold on arch. Wanted to work more of my obliques. B. Hand Stand Walk; accumulate 300' in 50' incrmeents (each 50' try to be as fast as possble with each set) - Was fast each set. Little rest between sets. Completed distance in under 15sec each time. Worked on keeping body positioned stacked. +
Assault Bike 50 Cals @ 300 watts
Assault Bike 50 Cals @ 350 watts
Assault Bike 50 Cals @ 400 watts
rest 5min
x2 total sets - Was really dialed in today. Never felt so good on the bike before. Felt like I could of went for a PR. Stayed at 325-375-425 watts. Breathing mechanics were good. Legs didn't get fatigued. Felt like I recovered well between sets and finished both sets in same time.
A2. Hanging Active Leg Raise w 1 sec pause; 8 reps x 3 sets; rest 30 seconds
A3. Side Plank Arch; 20 sec/side x 3 sets; rest 60 seconds - Complex felt great! Pecs opened up and enjoyed midline work. Did 10 reps w/ 20sec hold on arch. Wanted to work more of my obliques. B. Hand Stand Walk; accumulate 300' in 50' incrmeents (each 50' try to be as fast as possble with each set) - Was fast each set. Little rest between sets. Completed distance in under 15sec each time. Worked on keeping body positioned stacked. +
Assault Bike 50 Cals @ 300 watts
Assault Bike 50 Cals @ 350 watts
Assault Bike 50 Cals @ 400 watts
rest 5min
x2 total sets - Was really dialed in today. Never felt so good on the bike before. Felt like I could of went for a PR. Stayed at 325-375-425 watts. Breathing mechanics were good. Legs didn't get fatigued. Felt like I recovered well between sets and finished both sets in same time.
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