5/28/2019 and 5/29/2019

Tuesday, May 28

A1. Star side plank; 30 seconds x3/side; rest as needed

A2. Hollow body hold on GHD machine; 30 seconds x3; rest as needed
A3. Back bridge isometric; 30 seconds x3; rest as needed
+
2 Sets :
Ski erg 15 cals @90% effort
Set 1 - 1304 cals/hr (1:43/500m pace)
Set 2 - 1296 cals/hr (1:45/500m pace)
Run 400m @fastest pace you can recover
rest 2 min
Row 15 cals @90% 
Set 1 - 1660 cals/hr (1:36/500m pace)
Set 2 - 1717 cals/hr (1:34/500m pace)
Run 400m @fastest pace you can recover
rest 2 min
Bike 15 Cals @ 90% 
Set 1 - 850 W
Set 2 - 780 W
Run 400m @fastest pace you can recover

Wednesday, May 29 

A. Strict press; 5 reps x 3 sets rest 90 seconds

115lbs

B. Weighted pull ups; 5 reps x 3 sets; rest 90 seconds

Used two 20lb weight vests for a total of 40lbs

C1. Strict hspu; amrap unbroken x3; rest 90 sec

13 - 11 - 10
C2. Rope Pull-ups (low hand at elbow of high hand); 5 reps/arm on top x3; rest 3 min

D1. Ring rows; amrap unbroken @2010 x3; rest 1 min

11 - 9 - 8
D2. DB bench press; 12-15x3; rest 1 min

Used two 50lbs dumbbelss

E1. L-sit; accumulate 30 sec x3; rest 1 min
E2. Side plank; 30 sec x/side; rest 1 min

E1 and E2 done