GT W1D4

A. BB Back Rack walk; 90s @ moderate load/moderate turnover; rest 2 minutes x 5 sets

Done @ 175. Same weight as Saturday's much shorter carries but I think that's about right - Sat I was being a bit cautious and still had more general ache in the glute that I didn't want to mess with. That is improving and I felt OK using that weight for these longer carries. Felt good.

B1. Farmer Carry; 70lbs/hand; 40s; rest 20s

B2. Front Rack KB carry; 35-44lbs/hand; 40s; rest 20s

B3. Hanging L-Hold @ comfortable height; amsap; rest 2 minutes x 4 sets

Done, L-hold = 0:45, 0:40, 0:37, 0:40 - really wanted to try to top my 1st time on that last set but I was starting to look more like part of a "K" than an L :) Was able to do these all just barely below 90.

C. Arms Only Assault bike; 30s on/30s off for 10 minutes

Rest 5 Minutes

Ski Erg; 30s on/30s off for 10 minutes

WOOF. Done. AB average watts ranged from  270ish for the first few rounds down to 230 by the end. These got very, very hard. It was tough to isolate the arms - I wanted to use my core more but that resulted in too much pressing into the foot pegs with my legs which eventually started to bother the glute. That combined with the building fatigue in my arms = loss of wattage.

Ski results = 2:07/500m pace for 1-3, 2:04-2:05 for 4-6, then 2:00-2:01 for 7-10. First few rounds were HARD - my triceps and lats were blown up from the AB and took some time to get in the groove. Glute was also a bit irritated but that eased off through these sets as well. So I was able to hit negative splits throughout, building to my best (1:59.8/500m) for the last set.

OVERALL: Well, I wanted something that really got my heartrate up, and that AB --> ski sets definitely did that. Fun day.