7/6/2021

A. Strict Wtd Pull-up; 2.2.2 x 3 sets; rest 15 sec; rest 2-3min

50lbs used for each set

B. Banded Strict Pull-ups; AMRAP in 45 seconds x 3 sets; rest 60 seconds bw sets

18 - 11 - 1

50 Cal Bike
50 Cal Row
6:35

rest 3min

40 Cal Bike
40 Cal Row
5:05

rest 3min

30 Cal Bike
30 Cal Row

I forgot to check how long this set took

I came out way, way too hot on the first set of 50 cals for this kind of work and decided to change this. Rather than crash and burn for the second set of 50 cals, I rested 3min, did one set of 40/40, rested 3min and did one set of 30/30, with the goal of pushing the bike and holding 1100 cals/hr on the row for each set. On the set of 50 cals I held 300+ watts on the bike, on the set of 40 I held 350+, and the set of 30 I held 400 watts.