3/30 and 4/1

3/30/2022

D1. Bent Over Rear Delt Raises: 10 reps x 4 sets; rest 30 seconds
D2. Seated DB Lateral Raises: 10 reps x 4 sets; rest 30 seconds
D3. Standing Supinated DB Front Raises: 10 reps x 4 sets; rest 30 seconds

D4. Seated DB Y Front Raises: 10 reps - thumbs to ceiling x 4 sets; rest 90 seconds 

D1-4 Done

7 Rounds of: 

30 Sec Fan Bike @ 95% effort 

90 sec fan bike @ 10min pace 

3min Easy Spin

500 watts for the 30 seconds, 300 watts for the 90 seconds, averaged 34 cals per working interval

4/1/2022

A. Power Clean x1 + 1 and 1/4 FS x4 - 5 Sets

185lbs

C1. 25 sec lightly loaded wall sit x 3 sets, rest 15 sec
C2. 25 jumping air squats x 3 sets, rest 15 sec
C3. 25 sec lightly loaded wall sit x 3 sets, rest 15 sec
C4. 24 jump switch lunges (12/leg)x 3 sets, rest 3 min

Used 35lbs for the wall sits, did not have access to a weight vest but I promise this still hurt a lot