Daily score: 8
Workout:
#1
A's with ankle weights
A1. Laying adductor flies; 100 reps AFAP x1; rest 1 min
A2. Seated straddle lifts; 50 reps AFAP with 1 sec pause; rest 1 min
A3. Seated pike lifts; 50 reps with 1 sec pause AFAP; rest 1 min
A4. Standing hamstring curls; 50 reps per side AFAP x1
Done
B. Hyperbolic stretching series
Done
+
Gymnastic bodies handstand and rope climb
HS, forearm supported, 60s)
:60, :60, :36, :40, :20
RC, 15 ground ring rows) 15, 11, 9, 11, 11
+
20 min: Assault bike
0-1 Sprint for max cals
1-5 easy spin
5-8 3 min for max cals
8-10 easy spin
10-20 30 sec on/30 sec off at tough aerobic pace
20 cals for the 1 min (avg 270 watts)
44 for the 3 min (avg 240 watts, fell off to 150 for the last minute)
200 amping up to around 250 for the last 10 mins
192 cals total
Did this in the morning before a day of yard work. Hopped in the sauna after, feels so good. Straddle pike lifts were the hardest of the A series. Everything else went well. Really was giving all I had for the last minute of the 3 minute sprint but fell way off output wise. Thanks!
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