Thurs Dec 26

Thurs Dec 26

am

20min AD

30s 90%

30s walk rest

~ 459 Cal (228/ 231)

- maintained 650+ watts, 700+ on some

+ 

20min mobility

pm

3 rounds on 5min

3 hpc- 225/ 235/ 245lbs

12 pull-ups, strict

21s watt bike- 700+ watts (took 130-140 RPMs, level 21 to get this wattage (24 levels on the bike))... first time over 700 on this bike...

+

3 rounds on 5min

3 FS- 245/ 255/ 255lbs

12 supinated pull-ups, strict

21s watt bike- 650-700 watts

+

3 rounds on 5min

5 press- 135/ 145/ 155lbs

12 db pp 55lb dbs

21s watt bike- 600-650 watts

+

4 rounds YTM 7.5lb ea, EMOM x10min

felt a little drained by the end of it all- stimulus was gd... felt weak and lack of pop on the FS and hpc...

happy with AD output/sustained for 20 min this time... 200 in 10min was a struggle a month and a half ago or so...

ok day...

~gm2