December 11, 2018

Daily score: 7 (pretty great other than the sore hands and shoulders)

Workout:

Bike trainer max heart rate test
Max Heart Rate – Test 1.

Warm up for 10 to 15 minutes and then ride as hard as possible
intensive time trial effort for the next ten minutes. Ride the last
minute flat out (maximum effort), and sprint the last 20 to 30
seconds. It should now be possible to read the MHR on the Heart Rate
Monitor.
Do not stop immediately but keep pedalling and warm down gradually for
the next ten minutes.

178

+
A. CTB drill on rings - 10 min CTB drill on rings - tech work for 15
minutes in sets of 3-5 reps
https://www.instagram.com/p/Bn36aKRBoXA/?chaining=true
B. Butterfly pull ups; 10 sets of 5 unbroken not for time
 * let's compare how these feel after the hr test versus last week

Hands to raw to do either of the above

C. Chin over bar isometric hold; amsap x4; rest 2 min

32, 30, 20, 20

D. Inverted hang; 20 seconds x6; rest 90 seconds

20x6

E. V-ups; 20 reps x4; rest 2 min

20x4

+
stretching/cool down work 10-15 min


Done


My legs were rested and ready to go hard on the max HR test.  I gave it my all.  Painful but kinda fun to test.  Hands are still recovering :(.  Manage C and D just fine though.  The iso holds over the bar were much easier this week without doing the pull ups, obviously.  Spent some time stretching my legs.  Thanks!