7/31/2018

A1. Side Plank on Rings; 20 sec/side x 4 sets; rest 30 seconds 
A2. GHDSUs; 15 for time x 4 sets; rest 30 seconds 
A3. HSW; 50' (25' segments) AFAP x 4 sets; rest to recovery 
40 seconds - 36 seconds - 39 seconds - 40 seconds
A1-A3 went well, and the hs walks felt very good today


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8 Sets: 
Bike 1k 
Row 500m 
rest 2min bw sets 
Set 1 - 3:47
Set 2 - 3:51
Set 3 - 3:46
Set 4 - 3:43
Set 5 - 3:42
Set 6 - 3:41
Set 7 - 3:44
Set 8 - 3:43

I did some experimenting with paces prior to doing this, but I'm still considering the first three sets as a 'warm up.' The paces for those was about 300 watts on the bike and 1:58/500m row. For sets 4-8, the pace was closer to 330 watts on the bike and 1:56-1:57ish/500m on the row. Overall, the paces were a bit conservative, but I was worried I'd come out too hot and be unable to stay consistent.


BB Positional Breathing - 2 x 10 in each position
-Empty BB In Front Rack
-Empty BB bottom of front squat
-Empty BB in DL setup position
-Empty BB in jerk-grip overhead position