November 27, 2018

Daily score: 7 (sore arms)

Workout:

Bike sprint on indoor trainer; 60 secods progressive effort x10; rest
1 min (increase pace each 15 seconds so the last 15 is a SUSTAINABLE
max effort)
* sustainable max is the maximum pace you think you can maintain from
set 1 to 10 with a decreased rest interval to 1 min

Done x10

+
A. Seated Pike lifts; 12 reps with 10 sec isometric on last rep x5; rest 1 min

12x5

B. Seated straddle lifts; 12 reps with a 10 sec isometric on the last
rep x5; rest 1 min

12x5

C1. Side plank overarch; 10 reps x5/side; rest 1 min bw sides
C2. Tall kneeling paloff press with overhead reach; 5 reps with 10 sec
isometric hold on last rep x5; rest 1 min

Done x5

D1. Arch body rock; 1 min x4; rest 30 sec
D2. Cat/camel; 5 reps x4; rest 30 sec
D3. V-ups; 20 reps x4; rest as needed

Done x4, had to rest some on each arch body rock minute

+
30 min easy continuous bike on indoor trainer

Done

Bike definitely lit up my quads.  Everything else went well, I can't arch body rock for a whole minute without a little break, my body hates those, but I did the best I could.  Thanks!