GT W2D3

A1. DB Bench Press; 8-10 reps; rest 30s

A2. Chin over bar hold; 20s; rest 30s

A3. Upright ring hold; 30s; rest 2 minutes x 4 sets

Done @ 40lbs each for bench. Last set was challenging but solid.

B. 15 Minute AB

30s arms only

30s easy spin with legs too

Avg watts for arms only much stronger than last week's 30 on/30 off - watts never dropped below 250 during the working time, avg for that part ranged from 310 at the start to 270, still dropped but held on to a strong effort throughout.

C. 15 Minute Ski Erg

30s 85%

30s easy

Wasn't exactly sure what 85% would be for mostly arms-only ski, targeted 2:00-2:10 range. Maintained 2:00-2:05/500m pace through 10 mins then dropped down closer to 2:10 for remainder - kept steady effort throughout.

OVERALL: Another day of solid work. After posting yesterday, I put in some time on my road bike (set up on a trainer) after work, just to see how it felt. It's actually more comfortable to sit on (at least with respect to the injured area) than the AB at the gym, I think just because my road bike seat is so narrow it doesn't put any pressure on the injury. It's good because I can more easily control the effort through both resistance and cadence, which should make it a good option as things heal. For now just spinning at moderate cadence with very little resistance. Plan to hit that for recovery tomorrow.