Bro-sesh! Squats! Bench! Rows!
08.10
A. Back squat, 3 x 6, 31X1; 3:00 rest #240-#250-#260 - ankles felt like do-do this morning, so I wore the Oly shoes for the first time in a while.
B1. Close-grip bench press, 3 x 4-6, 20X1; :60 rest - #190(6)-#200(5)-#205(4) - still need to get teh tempo right
B2. Pendlay row, 2-2-2, 20X1; 2:00 rest - #215-#220-#225 - felt ok, just not sure if I'm hitting the position though.
C1. Powell raises, 3 x 10/side, 30X0; :30 between, :30 rest #15s - no issues with this weight
C1. Tripod headstand hold, 3 x :30; :30 rest - not quite as smooth today as I was hoping for, but still able to get into the position.
6 sets:
:15 Assault Bike high effort (12+ cals, 1200+ watts)
1:45 Assault Bike very easy spin (100 watts)
This one is what it is!
08.10
A. Back squat, 3 x 6, 31X1; 3:00 rest #240-#250-#260 - ankles felt like do-do this morning, so I wore the Oly shoes for the first time in a while.
B1. Close-grip bench press, 3 x 4-6, 20X1; :60 rest - #190(6)-#200(5)-#205(4) - still need to get teh tempo right
B2. Pendlay row, 2-2-2, 20X1; 2:00 rest - #215-#220-#225 - felt ok, just not sure if I'm hitting the position though.
C1. Powell raises, 3 x 10/side, 30X0; :30 between, :30 rest #15s - no issues with this weight
C1. Tripod headstand hold, 3 x :30; :30 rest - not quite as smooth today as I was hoping for, but still able to get into the position.
6 sets:
:15 Assault Bike high effort (12+ cals, 1200+ watts)
1:45 Assault Bike very easy spin (100 watts)
This one is what it is!
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