Workout:
Airdyne 10 min easy warm up
90-100 watts
+
Airdyne 2 min @tough aerobic pace (to help you set expectations and
get paces for 10 min time trial pace)
airdyne 2 min easy
x2
1st 2 mins at 190 watts
2nd 2 mins at 240 watts
Total on bike= 141 cals, 5 miles
+
A. Ring kip tech work - try to establish your biggest comfortable
magnitude kip and film it for blog
See video
B. Lean away strict pull ups working on body line; accumulate 20 slow
controlled reps for quality
20
C1. Bent over wide grip barbell rows; 8-10x4; rest 1 min
75x10x5
C2. Single arm ring rows; 10 rpes x4/side; rest 1 min
10/side x 4
C3. Laying extended ROM bicep curls; 15 reps x4; rest 1min
12x15
10x15
8x15x2
C4. Assisted german hang; 20 seconds x4; rest as needed (ensure your
upper back is engaged and everything has the appropriate tension)
20 x 4
I glad I got some time to kinda feel the bike out. It was good to get it all adjusted for me and feel out the paces. That first 2 mins felt doable for 10. The second 2 mins would be a challenge, so I'm gonna aim to at least keep the watts over 200 the whole time on the 10 min time trial. Is there something you wanna tell me to shoot for? I don't have much of a reference other than effort. Kipping was all over the place so I posted all the videos. I spent a lot of time watching videos and thinking about it last night which made me 'think' too much today. But I am getting a little bit of a feel for what it would be like to kip AND pull the rings to my hips. I can only really do one good one out of 5 or so though. Is that what you want me doing? Posted the lean aways to be sure they look correct. Bicep curls at 12 and 10# required a lot of strain and I had to end up turning the hand thumb to the ceiling to get out of the hole. At 8# I was able to keep the palm up to the ceiling. I love the german hang, feels so good. Made me wonder if I was doing it right...I could stay there all day. So I posted the video to be sure. Thanks!
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