Cycle 2 W3D2

A. Kang Squat @22X1; 6-8 reps; rest 2 minutes x 4 sets

I've never done these before, so I took my time warming up (and had Justin watching to make sure my form was correct). Working sets = 6 reps @ 95-95-105-105. This weight felt solid - challenging but not overly so, kept it manageable to make sure I was doing them properly. These were hard but cool.

B1. Reverse hyper @20x1; 10-12 reps; rest 30s

B2. Crossover step ups @31X1; 8 reps each leg **No weight - just BW**; no rest btw legs; 30s rest

B3. Glute bridge @21X1; 8-10 reps; rest 2:30 x 5 sets

B1 = 10 @ 20lb, B3 = 10 @ 175. Felt better on this stuff this week - lower back still tightened up a little but nothing like last week. Really focused on maintaining a tight core and no arching on the reverse hyper, which I think helped.

C. Conditioning - AB
5 x [0:20 ALL OUT/4 min rest]

Cals = 12/13/12/13/13, RPM ~90

5 x [0:10 ALL OUT/2 min rest]

Cals = 6/7/8/7/8, RMP ~90

I wanted to get other stats (avg watts, etc) but I ended up doing this while the regular class was also using the bikes so I was jumping on different bikes as available (maintained rest intervals though).

D. 20 MInute Z1 - Done on AB

OVERALL: Good day I think :) I tried to get Justin to tell me what a "good" weight would be for the squats but since it was my first time ever doing them, he wouldn't give me a target just said go by feel. He's already learned me too well. Anyway, they were interesting to do and I could definitely feel the work in my hamstrings and glutes. Accessory work went well - the step ups are improving with more control and both sides feel pretty much the same.