Tues Jan 14

Tues Jan 14

part 1

watt bike

36x

30s 90% - 100 rpm

30s 60% - 75 rpm

2min rest bw 12/13 and 24/25...

1] 177 Cal, 85 rpm avg, 233 W

2] 188 Cal, 88 rpm avg, 265 W

3] 185 Cal, 88 rpm avg, 263 W

felt ok, struggle to get moving, legs sore from yesterday and operating all day (tight), liked the sweat..

part 2- 

A- DL- 315(12)/ 365(8)/ 415(5), 4min

B- pendlay row- 225(5)/ 225(5)/ 235(5)

C- alt EMOM x10min

1- 5-8s split leg front lever, bar

2- 5 harop curls

happy with DL- didn't feel 'quick and snappy' but did feel solid and strong... was able to hit the 365 without belt and felt stable... used belt for 415...

pendlay rows getting stronger more consistently...

front levers improving...

overall gd day I think...

~gm2