A. Back squat, 4 x 2-3 -, 42X1; 3:00 rest - tried to hit better positions today #265-#270-#275-#280(2)
B1. Close-grip bench press, 4-3-2, 21X1; :60 rest -#205-#215-#225 - felt solid
B2. Pendlay row, 3 x 4, 20X1; 2:00 rest - #195-#205-#215
C. DB external rotations, 1 x max/side @ 25, 30X0 - R(10) and L(17) - very humid today, R arm slipped a bit which may have kept it lower. Upon recount from video it was 10 reps on the right, although it have been better on 9&10.
D. Tripod hold (head & hands on ground, knees on elbows - 4 x :60; :60 rest - easier than frog, back was not very vertical though
Then 12 sets:
:10 AirDyne @ high effort (1100 watts+)
:50 AirDyne very easy spin (100 watts)
Assault Air Bike is a bit different than AD. Calories were close, I need to investigate further to get a better comparison.
B1. Close-grip bench press, 4-3-2, 21X1; :60 rest -#205-#215-#225 - felt solid
B2. Pendlay row, 3 x 4, 20X1; 2:00 rest - #195-#205-#215
C. DB external rotations, 1 x max/side @ 25, 30X0 - R(10) and L(17) - very humid today, R arm slipped a bit which may have kept it lower. Upon recount from video it was 10 reps on the right, although it have been better on 9&10.
D. Tripod hold (head & hands on ground, knees on elbows - 4 x :60; :60 rest - easier than frog, back was not very vertical though
Then 12 sets:
:10 AirDyne @ high effort (1100 watts+)
:50 AirDyne very easy spin (100 watts)
Assault Air Bike is a bit different than AD. Calories were close, I need to investigate further to get a better comparison.
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