Daily score: 8
Workout:
#4
A. Accumulate 30 overhead squats with empty bar @21x1 tempo
B. Accumulate 30 back squats with empty bar @21x1 tempo
C. Accumulate 30 front squats with empty bar @21x1 tempo
Done
D. Double KB OH carries; 100 feet x4; rest 90 sec
35# x100 x4
E. Double KB front rack carries; 100 feet x4; rest 90 sec
35# x100 x4
F. Sandbag bear hug walking lunges; 75 feet x4; rest 90 sec
70# sb x75 x4
G. lateral box DB step ups; 12 reps x3/side; rest 45 sec bw sides
10# DBs x12 x3
+
Assault bike 30 seconds @1 min TT pace
assault bike 30 seconds easy
x3
(rest 3 min)
x2
38 cals total for first three (420w, 350w, 320w)
37 cals for second set (400, 350, 250)
Lunges were so much harder adding another 25 feet, the last four steps especially. Right leg is more powerful on the step ups. I could not believe how the sprints blew me up. I hit the first one at pace and then felt like I rode into a wall on the second. By the 20 second mark I could barely pedal at all. Pretty impressive drop off of power. Plenty of room for improvement. Thanks!
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