A. BB Back Rack walk; 90s @ moderate load/moderate turnover; rest 2 minutes x 5 sets **Heavier - again ;P**
Done @ 210lb (+20lb from last time). Felt strong but I think that might be close to the heaviest I can go for 5x90s - not because of my legs but because of my neck/upper back. Supporting that much for 90s got tough.
B1. Farmer Carry; 70lbs/hand; 45s; rest 20s
B2. Front Rack KB carry; 35-44lbs/hand; 45s; rest 20s
B3. Hanging L-Hold @ comfortable height; amsap; rest 2 minutes x 5 sets
Done. L-hold results: 1) 0:45, 2) 0:42, 3) 0:38, 4) 0:39, 5) 0:33 - grip was DONE. Grip/shoulder engagement seems to become the limiting factor on these - my core is ok but I forearms start to burn and I struggle to keep my shoulder girdle active which translates through the whole setup. Definitely a fun challenge paired with the carries.
C. Arms Only Assault bike; 30s on/30s off for 14 minutes
Rest 5 Minutes
Ski Erg; 30s on/30s off for 14 minutes
Not going to lie, being back on the AB and ski erg after yesterday's session was a mental battle. I kept the fight strong through the AB sets but the 2nd half of the ski erg was rough - obviously it gets hard physically with only 5 mins rest and max effort but I definitely died a little mentally too.
AB results: I'm able to brace more fully against the foot pegs which lets me use my core more effectively to generate power. Knowing that, my goal was to get the watts above 300 as quickly as possible and then keep them there. Goal accomplished on all but 3 sets (watts dipped to 288 briefly on those).
Ski erg: Sets 1-6 = 1:53/500m average pace; sets 7-11 = 1:55-1:57 average pace; sets 12-14 = 2:00-2:02 average pace :( I just kinda died...
OVERALL: Mental loss on the ski erg aside, solid day.
No comments:
Post a Comment