08.24
A. Back squat, 4 x 2-3, 31X1; 3:00 rest - #275,#280, #285(2), #285(2) - wrecked my mountain bike yesterday and the handlebar smacked my right in the right calf, so it' still sore today. I felt very "hingy" on these today, didn't feel like I got in the right position to drive out of the hole.
B1. Close-grip bench press, 3 x 2-3, 20X1; :60 rest -#215-#220-#225(1) - disappointed that I failed at #225 today, I was hoping for at leaset a double.
B2. Ring pull-ups w/chest facing ceiling & elbows behind midline @ top, 3 x 5 adding load if possible, 31X0; 2:00 rest - All with #15 - 2nd set felt really good, but I feltl ike I should have had my chest more upright.
C1. Powell raises, 4 x 5/side, 30X0; :30 between sides, :30 rest #20 - went ok
C1. Tripod headstand hold, 4 x :40; :30 rest - felt ok.
then 8 sets:
:60 Assault Bike @ 90% aerobic - (70+rpm, 450+ watts, 20ish calories)
:60 Assault Bike spin (40 RPMs, 100+ watts, 6ish calories)
200 calories total - felt like I had a pretty good pace going on this one today.
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