July 11
For time
2k row
1 mile run
3 mile AirDyne
23:51. Limiters were respiration and desire to push to limit. This felt like ~90% effort.
Row 7:16, ~15s transition into run
Run ~7:32, ~15s transition into AD
AD ~8:32. Took about 51 calories per mile.
Did not have a HR monitor. Bwt is ~195 lbs.
July 10
AM
A. PC Cluster 1.1 x 5 sets
225,235,245,245,245
B. FS 3-2-1-3-2-1
3x245, 2x265 1x285 3x255 1x275. Stooped here are I was squatting with metal plates and didn't want to risk a dump. Didn't feel confident in rep 2 at 275.
C. EMOM
4-5 HSPU
10 cals on AD. x 6 sets. Plan was to do more sets but again out of steam.
PM
A. Bench Press, 5 working sets, 3 reps each @ ~85% 1RM (add 5-10 lbs from last week)
225,225,235,235,235
B. Pendlay Row 5 sets of 5, heavy weight, but don’t go to absolute failure
155,175,175,185,175
+
Conditioning 5 sets: ( changed this a bit)
On the 3 mins
155,175,175,185,175
+
Conditioning 5 sets: ( changed this a bit)
On the 3 mins
3 HSPU
6 strict pull ups
12 Push Ups
15 curls (5 lower range of movement, 5 upper range of movement, 5 full range of movement - dumbbell or barbell.
30 Double Unders
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