WEDNESDAY
A. High Bar Back Squats - 4-4-4-4-4 2:00 rest between
#275 - #275 - #285 - #285
Felt pretty solid on these today. I think I can go a bit heavier. I'd like to get where #300 would be doable for 4.
#275 - #275 - #285 - #285
Felt pretty solid on these today. I think I can go a bit heavier. I'd like to get where #300 would be doable for 4.
B. EMOM 18 minutes
odds: 4 touch and go heavy deadlifts #305
evens: 4 strict handstand pushups
I went for 305 on the deads today, kept the bar close, stayed tight, and had zero back issues with this weight.
I stayed unbroken on the HSPU until the last round, and I hti for three and had to come out and go back for the final rep. The first few rounds felt solid, and I could feel the extra rep taking it toll as the rounds progressed. Also, my back may have started to fatigue a bit from the deads and I started to get real "archy" in the later (6-7-8) rounds.
Then
AD - 20 second all out effort - 2:40 easy spin on bike. 4 sets
WOW. I am quickly gaining a new respect for the AirDyne. I hit between 15-16 calories during the max effort and "glimpsed" (as I was struggling to breathe!) the wattage climb into the 600s. I hit for around 140+ calorie total for the whole 4 rounds. I felt strong through the first 12-14 seconds of the push then struggled to hold. I finished with 140+ calories total over the whole 4 sets.
WOW. I am quickly gaining a new respect for the AirDyne. I hit between 15-16 calories during the max effort and "glimpsed" (as I was struggling to breathe!) the wattage climb into the 600s. I hit for around 140+ calorie total for the whole 4 rounds. I felt strong through the first 12-14 seconds of the push then struggled to hold. I finished with 140+ calories total over the whole 4 sets.
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