March 19, 2019

Daily score: 8

Workout:

Bike trainer 10 min easy warm up

done

+
15 seconds bike sprint @100% effort
rest 1 min
15 seconds V-ups
rest 1 min
15 seconds bike sprint @93-100% effort
45 seconds plank hold
rest 30 sec
x10 sets

done, around 7-9 V-ups/round

+
15 seconds bike sprint @93-100% effort
rest 1 min
15 seconds toes to bar
rest 1 min
15 seconds bike sprint @93-100% effort
amsap unbroken hanging L hold
rest 30 sec
x10 sets

done, around 6-7 ttb/round, 10-12 seconds  per round on the L-hold (mostly bent knee)

+
stretching/cool down work 20 min

done, priceless

The first series took a lot of patience, just felt like forever.  However, 15 seconds of intensity was hard every time.  It's insane maybe, but my body would rather go easy for 80 minutes than have to dig deep to 100% 40x 15 seconds.  That was hard...mentally as well.  I kinda just wanted to get them done without the rest to ease my mind (of course I would never do that), but the rest made it so that I was able to reach 100% and not taper off, and that hurt.  The V-ups felt strong.  The plank was hard for my quads, core felt great.  It was just hard to go from 'all out' on the bike to holding my legs still.  My quads were feeling 'full' at the start of the second series.  My right shoulder is 'giving' on the TTB.  It just doesn't stay engaged as well as the left.  I noticed it on the bar muscle ups in the Open.  It wants to internally rotate at the humerous and flare the elbow out.  When I do strict pull ups I can tell I am stronger if I can force the scap and humerus to more retract and externally rotate.  If I could fix that pattern I'm sure I'll have muscle ups so much better (duh), I feel like I have the strength on that side but the joint movement pattern, timing, whatever, is off.  Left side feels amazing.  Anyhow, it didn't 'hurt'.  I started each L-hold with 2-3 seconds of straight legs then went to bent knee, my quads just couldn't do it.  I ate relatively more carbs throughout the day today and felt great for this whole workout even doing it from 5:30-7:30p, that was amazing, normally I'd be getting a little light headed and 'tired'.  Great change in the plan, thank you!  I desperately needed the stretching after this one or my legs would have seized up.  I really tried to go 100% for each sprint.  Sore the next day but not terrible.  Thanks!