Mountain biking-
same climb of 4 miles that at the beginning of the summer I did in 42 mins or so, 37 minutes today :), fastest yet
10 miles of riding, can't remember elevation gain, 3 hours
Row sprint 30 seconds @95% effort
rest 10 sec
30 seconds max reps no push up burpees
rest 3 min
x4 sets
150-160m each row
9 burpees first 3 rounds, 10 last round
+
A. Slow controlled kip swing development work on rings; 10 min tech work
done
B1. Seated band muscle ups; 10 slow contorlled reps with an isometric
hold at the bottom position of the last rep x3; rest as needed
10 x 3
B2. Tall kneeling straight arm band pull downs; 10 reps x3; rest as needed
10/side x 3
C. Inverted barbell rows @30x1; amrap unbroken x4; rest 2 min
8,8,7,6
D1. Single arm ring rows; 10 reps x3; rest 1min
10/side x 3
D2. Single arm DB floor press; 8-10x3; rest 1 min'
35 x 10/side x 3
E. Free standing hs hold tech work 10 min
done
+
Assault bike 10 min easy
rowed 10 minutes
Great day, full of activity. I felt amazing on the mountain bike today. Climbed faster with less fatigued and just getting more coordinated. Came home after riding, ate, laid by the pool for 20 minutes and then worked out. I had a terrible headache, I think just from the heat, and popped some advil between sets on the row/burpees. I was feeling better by the muscle ups. Added the kip video to give you an idea of where I am at...watching it I can tell I look stiff and heavy but I have a hard time being anything else! I was able to press out without assistance from a little jump on maybe 2 out of each 10 on the dip of the muscle up modification. Everything else went well, continuing to make good progress on the handstand balance. Thanks!
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