21-Jan
A. 1 1/4 back squat 10, 8, 6, 4, 2; rest 2 min
B. Power snatch 2, 2, 2, 1, 1, 1; rest 90 seconds (heaviest possible no hitch)
C1. Weighted chin up 2-3 tough reps x5; rest 10 seconds
C2. CTB chin ups amrap in 60 seconds x5; rest 3 min
A. 145,155,160,165,175
165x4: http://youtu.be/JbNiKlM3Tdg
175x2: http://youtu.be/FsYzqJM77sw
B. 105,110,115,120,125,130
105: http://youtu.be/nb1jgpEK0E8
110: http://youtu.be/mZ56CXQ9dvE
115: http://youtu.be/HkeNSf1sSDI
120: http://youtu.be/Dt7MLvBDwc4
125: http://youtu.be/ngx3_lrLgn8
130: http://youtu.be/QtCI4oITf9w
These felt great! Starting to click more and more! My pull didn't feel as strong but I was dropping under it fast and I've rarely done that. Mike said I was actually finally snatching haha..
C1. 20x3, 22.5x3, 25x2, 27.5x2, 30x2
C2. 15,14,14,13,14 last 5-7 of each set were fast singles
Monday, January 21, 2013
Sunday, January 20, 2013
1/19
19-Jan
A. 3 position pause clean pulls 5, 5, 5, 5, 5; rest 2 min
B. Barbell glute bridges 12-15x4; rest 90 seconds
C. Strict press @51x3, 4-5x5; rest 2 min
+
5 sets @100%
30 seconds heavy russian KBS
30 seconds hand release push ups
30 seconds rowing
Rest 3:30 bw sets
A. 125, 135, 145, 145, 145
http://youtu.be/bsf436uM4WE
- struggled with these. Was watching videos at 145# after each set and felt like I was starting to hitch, wasn't sure of I was doing them right and had no one around who knew so I stayed at that weight.
B. 135# all x15. Last 5 of these burned in my hamstrings and butt.
C. 65, 75, 85, 90, 95 all x5
Russian KBS 2pd 17-18 reps each set
Push-ups- 15-16 each set
Rows - 145-150m each set. Hit a 1:35 pace for part of last set. Felt good.
A little sore today but not bad. Fighting a cough today.
A. 3 position pause clean pulls 5, 5, 5, 5, 5; rest 2 min
B. Barbell glute bridges 12-15x4; rest 90 seconds
C. Strict press @51x3, 4-5x5; rest 2 min
+
5 sets @100%
30 seconds heavy russian KBS
30 seconds hand release push ups
30 seconds rowing
Rest 3:30 bw sets
A. 125, 135, 145, 145, 145
http://youtu.be/bsf436uM4WE
- struggled with these. Was watching videos at 145# after each set and felt like I was starting to hitch, wasn't sure of I was doing them right and had no one around who knew so I stayed at that weight.
B. 135# all x15. Last 5 of these burned in my hamstrings and butt.
C. 65, 75, 85, 90, 95 all x5
Russian KBS 2pd 17-18 reps each set
Push-ups- 15-16 each set
Rows - 145-150m each set. Hit a 1:35 pace for part of last set. Felt good.
A little sore today but not bad. Fighting a cough today.
Friday, January 18, 2013
1/18
18-Jan
A. Squat clean 2 reps x8 sets; rest 90 seconds (as heavy as possible
without hitching)
B. Muscle ups; amrap unbroken x3; rest 2 min
C1. Front squat 10, 10, 10, 10; rest 30 seconds
C2. CTB 20 for time x4; rest 2:30
A.130-http://youtu.be/axMErka6ZZE 135-http://youtu.be/Xzrbaka9gJw140-http://youtu.be/Jw79Y_xgilo145-http://youtu.be/GNA6U480Fu0 150- http://youtu.be/sQX1hdA_3Og 155- http://youtu.be/BUNF6RHcBaI 155- http://youtu.be/WeAjWwD_ApY started getting on my toes of rep 2 at 155 so I stayed at that weight, I think it's because I wasn't heal heavy when I pulled
B. 4,4,4 wanted 5's but happy I didn't drop each set. Kept swinging on reps 3&4, made it more difficult. Set2 http://youtu.be/E6dUgtghCEI Set3 http://youtu.be/F3sCEGYGVbg
C1. 135,140,150,155(barely)grinder and slow
C2.set1-5/5/3/2/2/1/1/1 1:29 set2- 4/4/2/2/2/1/1/1/1/1/1 1:24 Set3- 3/2/2/2/1/1/1/1/1/1/1/1/1/1/1 1:58 2 no reps Set4- 4/3/2/1/1/1/1/1/1/1/1/1/1/1 1:45 1no rep. ive got to get better at these..breathing would get high after fs and shoulders would burn and just couldnt do big sets. felt a little weak today too.
Headed to Atlanta tonight. Driving to Murphressboro tonight and getting up and finishing the drive in the am. Going to spend the weekend with my best friends Jessica and Cristy. Getting fitted for our dresses for Jess's wedding. I will get to train with them tomorrow! They are going to do my workout with me. We used to train together everyday when we all lived in Albany, now it's like 2x a year we get to train w/each other. They are both great athletes. Jess is freakishly strong and Cristy is freakishly good at gymnastics.
A. Squat clean 2 reps x8 sets; rest 90 seconds (as heavy as possible
without hitching)
B. Muscle ups; amrap unbroken x3; rest 2 min
C1. Front squat 10, 10, 10, 10; rest 30 seconds
C2. CTB 20 for time x4; rest 2:30
A.130-http://youtu.be/axMErka6ZZE 135-http://youtu.be/Xzrbaka9gJw140-http://youtu.be/Jw79Y_xgilo145-http://youtu.be/GNA6U480Fu0 150- http://youtu.be/sQX1hdA_3Og 155- http://youtu.be/BUNF6RHcBaI 155- http://youtu.be/WeAjWwD_ApY started getting on my toes of rep 2 at 155 so I stayed at that weight, I think it's because I wasn't heal heavy when I pulled
B. 4,4,4 wanted 5's but happy I didn't drop each set. Kept swinging on reps 3&4, made it more difficult. Set2 http://youtu.be/E6dUgtghCEI Set3 http://youtu.be/F3sCEGYGVbg
C1. 135,140,150,155(barely)grinder and slow
C2.set1-5/5/3/2/2/1/1/1 1:29 set2- 4/4/2/2/2/1/1/1/1/1/1 1:24 Set3- 3/2/2/2/1/1/1/1/1/1/1/1/1/1/1 1:58 2 no reps Set4- 4/3/2/1/1/1/1/1/1/1/1/1/1/1 1:45 1no rep. ive got to get better at these..breathing would get high after fs and shoulders would burn and just couldnt do big sets. felt a little weak today too.
Headed to Atlanta tonight. Driving to Murphressboro tonight and getting up and finishing the drive in the am. Going to spend the weekend with my best friends Jessica and Cristy. Getting fitted for our dresses for Jess's wedding. I will get to train with them tomorrow! They are going to do my workout with me. We used to train together everyday when we all lived in Albany, now it's like 2x a year we get to train w/each other. They are both great athletes. Jess is freakishly strong and Cristy is freakishly good at gymnastics.
Thursday, January 17, 2013
Nutrition/Sleep during OC Throwdown
Forgot to note how my food was during the comp.
Friday - We stopped at whole foods when we got in at 5:30 and I had some chicken, kale and roasted red potatoes. I had a burger patty with bacon and a sweet potato right before bed. Ate 4 meals and a few snacks Friday, felt hungrier than usual.
Saturday - morning - I woke up at 5:15 went straight downstairs and had a few ounces of turkey meat and a jar of baby food. Drank some water and had a cup of coffee. We had to be at the venue at 6 and we started our 7k run at 7am sharp. Event 2 was 1.5-2hrs later so I knew I was going to need a little food before the run and a little after. Glad I ate a little before the run because the sand bag was brutal. After event 1 I had my pwo shake and ate some more turkey and another jar of baby food(sweet potatoes). After event 2 we had about a 3.5hr break so I had my pwo shake and then ate 6-7ounces of turkey and had 2jars of baby food. Each jar had about 30g of carbs. Had a big dinner Saturday night. 1.5 burger patties, sweet potato, salad with olive oil and then about a cup of coconut ice cream for a few more carbs. I new I didn't need to feel too light for day 2. I wanted to feel strong, a lot of heavy weights.
Sunday - didn't have to be at venue till 8am, Clean ladder started at 9:30 for me. Got up before my alarm, slept a solid 8hours. Woke up very stiff but felt better as I moved around. Ate a salad and some turkey with baby food for breakfast. Didn't have a pwo shake after the clean ladder, i only cleaned 4 times. At some ham and baby food after the clean ladder though. Event 5 was about 2.5hours later.
I felt great all weekend energy and hunger wise. I never felt fatigued in a workout due to poor nutrition. Baby food works really well for me in comps because I can digest it much easier than whole foods. Took ZMA each night also so I wouldn't have trouble sleeping. This is one of the first comps that I've been able to sleep well during. I usually can't fall asleep that first night.
Mike and I learned our lesson about getting to comps the day before..At regionals we will be arriving at least 2 days before hand...he can tell the story lol
Friday - We stopped at whole foods when we got in at 5:30 and I had some chicken, kale and roasted red potatoes. I had a burger patty with bacon and a sweet potato right before bed. Ate 4 meals and a few snacks Friday, felt hungrier than usual.
Saturday - morning - I woke up at 5:15 went straight downstairs and had a few ounces of turkey meat and a jar of baby food. Drank some water and had a cup of coffee. We had to be at the venue at 6 and we started our 7k run at 7am sharp. Event 2 was 1.5-2hrs later so I knew I was going to need a little food before the run and a little after. Glad I ate a little before the run because the sand bag was brutal. After event 1 I had my pwo shake and ate some more turkey and another jar of baby food(sweet potatoes). After event 2 we had about a 3.5hr break so I had my pwo shake and then ate 6-7ounces of turkey and had 2jars of baby food. Each jar had about 30g of carbs. Had a big dinner Saturday night. 1.5 burger patties, sweet potato, salad with olive oil and then about a cup of coconut ice cream for a few more carbs. I new I didn't need to feel too light for day 2. I wanted to feel strong, a lot of heavy weights.
Sunday - didn't have to be at venue till 8am, Clean ladder started at 9:30 for me. Got up before my alarm, slept a solid 8hours. Woke up very stiff but felt better as I moved around. Ate a salad and some turkey with baby food for breakfast. Didn't have a pwo shake after the clean ladder, i only cleaned 4 times. At some ham and baby food after the clean ladder though. Event 5 was about 2.5hours later.
I felt great all weekend energy and hunger wise. I never felt fatigued in a workout due to poor nutrition. Baby food works really well for me in comps because I can digest it much easier than whole foods. Took ZMA each night also so I wouldn't have trouble sleeping. This is one of the first comps that I've been able to sleep well during. I usually can't fall asleep that first night.
Mike and I learned our lesson about getting to comps the day before..At regionals we will be arriving at least 2 days before hand...he can tell the story lol
1/17/13 - Rest Days
1/14-1/17 - Rest Days/Recovery
The past 3 days I have done nothing but work and rest and try to heal my body.
Monday - We traveled all day. Had a great night sleep after a long competition got up, could barely walk. I was waddling more than walking. Had a great breakfast and took off at 10 for the LA airport. Flew into Salt Lake for a connection, got there at 4. Had a bun-less chicken sandwich with sweet potato fries. At some jerky and nuts and dried fruit on the plane. Arrived back in Memphis at 9pm and finally got home just before 10. At some shredded pork and rice and tried to eat some milk chocolate that we were given for christmas that was in the freezer but it wasn't good so I at a Larabar. Had trouble adjusting back to the time and didn't get to bed till 11 and had to get up at 6:30am
Tuesday - Had to be at training for work at 8am no breakfast, just fasted all morning. I got hungry once drank some coffee and water ate 3 pretzels and was fine till lunch. They catered lunch for training which was pizza and salad. There was an ice storm outside so i wasn't going to leave. So I at salad and pizza for lunch. It was pretty good. I still prefer my meatza over real pizza. Got a stomach ache from the gluten of course but it eventually went away. Got off work at 3 due to the ice storm. Went home and chilled for the rest of the day. Mike and I went and ate Mexican for dinner. Probably one of our favorite meals. We had fajitas with chicken, shrimp, steak, chorizo and bacon. I usually eat just a little bit of chips and no beans or tortillas but I ate it all that night. We even ordered cheese dip, and it was delicious. haha.
Wednesday - Normal day, tried to get eating back on track some, had gluten free cereal with a banana and coconut milk for breakfast. I usually don't eat this for breakfast but I needed something different this week. Salads were not going down for breakfast. Lunch I had a turkey salad and dinner we made a Paleo pizza with the Udi's gluten free crust. Ahhh so good. We put organic pizza sauce, breakfast sausage, peppers, onions, mushrooms, bacon and cheese on it! Had a couple ciders and called it a night and was asleep at 10. Went to the gym for a little bit to get loose after work. Got on the AD for 10min, did some stretching and rolled out. Rowed for about 5 minutes but didn't feel comfortable so I stopped and stretched some more.
Thursday - Slept pretty good, sinuses are starting to bother me again. Had trouble breathing last night and woke up some. Had some more cereal for breakfast and a piece of bacon and sausage. Drank a glass of greens first and headed to work. Plan on going by the gym again tonight and riding the ad again for 10-15 minutes and roll out and stretch. Can't wait to get back at it tomorrow!!
The past 3 days I have done nothing but work and rest and try to heal my body.
Monday - We traveled all day. Had a great night sleep after a long competition got up, could barely walk. I was waddling more than walking. Had a great breakfast and took off at 10 for the LA airport. Flew into Salt Lake for a connection, got there at 4. Had a bun-less chicken sandwich with sweet potato fries. At some jerky and nuts and dried fruit on the plane. Arrived back in Memphis at 9pm and finally got home just before 10. At some shredded pork and rice and tried to eat some milk chocolate that we were given for christmas that was in the freezer but it wasn't good so I at a Larabar. Had trouble adjusting back to the time and didn't get to bed till 11 and had to get up at 6:30am
Tuesday - Had to be at training for work at 8am no breakfast, just fasted all morning. I got hungry once drank some coffee and water ate 3 pretzels and was fine till lunch. They catered lunch for training which was pizza and salad. There was an ice storm outside so i wasn't going to leave. So I at salad and pizza for lunch. It was pretty good. I still prefer my meatza over real pizza. Got a stomach ache from the gluten of course but it eventually went away. Got off work at 3 due to the ice storm. Went home and chilled for the rest of the day. Mike and I went and ate Mexican for dinner. Probably one of our favorite meals. We had fajitas with chicken, shrimp, steak, chorizo and bacon. I usually eat just a little bit of chips and no beans or tortillas but I ate it all that night. We even ordered cheese dip, and it was delicious. haha.
Wednesday - Normal day, tried to get eating back on track some, had gluten free cereal with a banana and coconut milk for breakfast. I usually don't eat this for breakfast but I needed something different this week. Salads were not going down for breakfast. Lunch I had a turkey salad and dinner we made a Paleo pizza with the Udi's gluten free crust. Ahhh so good. We put organic pizza sauce, breakfast sausage, peppers, onions, mushrooms, bacon and cheese on it! Had a couple ciders and called it a night and was asleep at 10. Went to the gym for a little bit to get loose after work. Got on the AD for 10min, did some stretching and rolled out. Rowed for about 5 minutes but didn't feel comfortable so I stopped and stretched some more.
Thursday - Slept pretty good, sinuses are starting to bother me again. Had trouble breathing last night and woke up some. Had some more cereal for breakfast and a piece of bacon and sausage. Drank a glass of greens first and headed to work. Plan on going by the gym again tonight and riding the ad again for 10-15 minutes and roll out and stretch. Can't wait to get back at it tomorrow!!
Tuesday, January 15, 2013
OC Throwdown
Event 1: 4.5mile run. 3 loops 1.5miles each. 2nd loop done w/a 45-50# sandbag
11th place, 42:05.
- first lap done in 11:20, 2nd lap in about 20min and 3rd lap in 10:40ish. The lap with the sandbag was awful. Biceps and traps were cramping from holding the bag and feet and calves were cramping. Just kept a very slow steady pace. Last lap felt great, I was so happy to get rid of that sandbag. Sprinted in last 200-300m passing 3 people.
Event 2: 6MU + 4rds: 8CTB 8BJ 24" + 6MU
30th, 7:15 - 7min time cap didnt get last 4 mu. Did first 6 MU 3/1/1/1 all C2B broken, all BJ UB and easy, had 1min left when got back to rings for last 6 MU. Got 2 in and missed 3rd attempt. Grip got tired. Arms were still fatigued from the sandbag run when this started. I had about 1.5-2hrs in between events. They kept us in line waiting to go literally for 30-45min. So I was no longer very warm when we started. They got better about this as the event went on, but it could happen at regionals too so just need to be ready for it i guess. Rings were also super high, I usually jump into mine but these were too high. Used a box that was to the side to reach them but this made me sway side to side some when I started. Wasn't too big of a factor but I could feel it. Happy with this workout though, for the first time a higher skilled gymnastics workout didn't hurt my standings and it wasn't my worst finish.
Event 3: 3rds 8Shoulder to OH @125 14 pistols, 3rds 8FS 16GHDS, 3rds 4G2O 2 rope climbs
33rd, completed all but 1.5rds of last 3rds. - Shoulder to overhead put me behind on this workout. did first 8 UB next 8 as 4/4 went to split jerk on last 2. 3rd round hit a wall, 2/3/2/1 miss 3rd jerk on last set. Pistols were smooth and easy. FS were all UB, GHDs UB. G2O singles. Rope climbs were slow, grip and arms were super tired. Had 1 min left after I completed 1rd of this, got 4 G2O in, no time for a rope climb. Would of finished about 10places higher if I would of got that 1 rope climb.
Event 4: Clean Ladder 145 - 155 - 165 - 175 - 185 - 190 - 195...Do double unders after a miss in remaining time.
36th, 175# + 15DU - Those 15du were done in like 5sec and were the fastest DU I've everdone in my life, faster than Mikes! :) Power cleaned all these with a bit of a hitch. Pulled 185 plenty high I think but my thumbs slipped out when I went to catch it, this has never happend to me, it was weird. Went to grab my rope, threw it in the air lol finally got it and did du as fast as I could.
Event 5: 30WB 15snatch @95# 30WB 12snatch @105# 30WB 9snatch @125# - must change your own weights.
27th, got 1 of the 9 snatches at 125. 1st 30wb ub and easy, 15 snatches all fast singles, felt great. 2nd 30 wb, 10/10/5/5 little rest let the ball hit the ground and caught it in the air when I broke on this set. All 12 snatches singles at a steady pace. A little slower than 95# but still a good pace. Felt fine on these. 3rd set of wb, 10/5/5/5/5 some of these breaks i took a 3sec count rest and a few I cought it on the bounce. Had 2min when got to the 9 snatches at 125, took 30sec for me to change my weight. Had 1:30 for snatches, missed 1st attempt, got 2nd attempt, missed 3rd and 4th attmept. Shoulders got tired, was pulling it high enough, just pulling early and it was in front of me and if I would of squat snatched it I'm sure I could of got more than 1. Just needs some work! :)
Thoughts:
They were supposed to make a cut for those who didn't finsih the run in 45min, they didn't make the cut since half the invite/games athletes didn't make the time cap. I'm sure it was for spectator purposes but I feel they should of been punished a little more I think. About 5 athletes in top 16 didn't make the time cap. On another note, I was very happy that all my finishes besides the run were all about even across the board. I've never had this. I usually have that one workout I bomb. I would of course like all these to be a little higher but that will come. I had a great time at this comp, it was ran well overall. I learned a lot from others and about my self when it comes to competing. I had an awesome time hanging out with the gang. Everyone did so awesome and represented OPT well. The announcers kept telling everyone to take note of all the OPT athletes and how well they were doing. Super excited for Mike, he finished 5th and did awesome and crushed his workouts.
Ready to rest up these next few days, I am supre sore. I think it's all mainly from the run though. Can't wait to get back at it.
11th place, 42:05.
- first lap done in 11:20, 2nd lap in about 20min and 3rd lap in 10:40ish. The lap with the sandbag was awful. Biceps and traps were cramping from holding the bag and feet and calves were cramping. Just kept a very slow steady pace. Last lap felt great, I was so happy to get rid of that sandbag. Sprinted in last 200-300m passing 3 people.
Event 2: 6MU + 4rds: 8CTB 8BJ 24" + 6MU
30th, 7:15 - 7min time cap didnt get last 4 mu. Did first 6 MU 3/1/1/1 all C2B broken, all BJ UB and easy, had 1min left when got back to rings for last 6 MU. Got 2 in and missed 3rd attempt. Grip got tired. Arms were still fatigued from the sandbag run when this started. I had about 1.5-2hrs in between events. They kept us in line waiting to go literally for 30-45min. So I was no longer very warm when we started. They got better about this as the event went on, but it could happen at regionals too so just need to be ready for it i guess. Rings were also super high, I usually jump into mine but these were too high. Used a box that was to the side to reach them but this made me sway side to side some when I started. Wasn't too big of a factor but I could feel it. Happy with this workout though, for the first time a higher skilled gymnastics workout didn't hurt my standings and it wasn't my worst finish.
Event 3: 3rds 8Shoulder to OH @125 14 pistols, 3rds 8FS 16GHDS, 3rds 4G2O 2 rope climbs
33rd, completed all but 1.5rds of last 3rds. - Shoulder to overhead put me behind on this workout. did first 8 UB next 8 as 4/4 went to split jerk on last 2. 3rd round hit a wall, 2/3/2/1 miss 3rd jerk on last set. Pistols were smooth and easy. FS were all UB, GHDs UB. G2O singles. Rope climbs were slow, grip and arms were super tired. Had 1 min left after I completed 1rd of this, got 4 G2O in, no time for a rope climb. Would of finished about 10places higher if I would of got that 1 rope climb.
Event 4: Clean Ladder 145 - 155 - 165 - 175 - 185 - 190 - 195...Do double unders after a miss in remaining time.
36th, 175# + 15DU - Those 15du were done in like 5sec and were the fastest DU I've everdone in my life, faster than Mikes! :) Power cleaned all these with a bit of a hitch. Pulled 185 plenty high I think but my thumbs slipped out when I went to catch it, this has never happend to me, it was weird. Went to grab my rope, threw it in the air lol finally got it and did du as fast as I could.
Event 5: 30WB 15snatch @95# 30WB 12snatch @105# 30WB 9snatch @125# - must change your own weights.
27th, got 1 of the 9 snatches at 125. 1st 30wb ub and easy, 15 snatches all fast singles, felt great. 2nd 30 wb, 10/10/5/5 little rest let the ball hit the ground and caught it in the air when I broke on this set. All 12 snatches singles at a steady pace. A little slower than 95# but still a good pace. Felt fine on these. 3rd set of wb, 10/5/5/5/5 some of these breaks i took a 3sec count rest and a few I cought it on the bounce. Had 2min when got to the 9 snatches at 125, took 30sec for me to change my weight. Had 1:30 for snatches, missed 1st attempt, got 2nd attempt, missed 3rd and 4th attmept. Shoulders got tired, was pulling it high enough, just pulling early and it was in front of me and if I would of squat snatched it I'm sure I could of got more than 1. Just needs some work! :)
Thoughts:
They were supposed to make a cut for those who didn't finsih the run in 45min, they didn't make the cut since half the invite/games athletes didn't make the time cap. I'm sure it was for spectator purposes but I feel they should of been punished a little more I think. About 5 athletes in top 16 didn't make the time cap. On another note, I was very happy that all my finishes besides the run were all about even across the board. I've never had this. I usually have that one workout I bomb. I would of course like all these to be a little higher but that will come. I had a great time at this comp, it was ran well overall. I learned a lot from others and about my self when it comes to competing. I had an awesome time hanging out with the gang. Everyone did so awesome and represented OPT well. The announcers kept telling everyone to take note of all the OPT athletes and how well they were doing. Super excited for Mike, he finished 5th and did awesome and crushed his workouts.
Ready to rest up these next few days, I am supre sore. I think it's all mainly from the run though. Can't wait to get back at it.
Wednesday, January 9, 2013
9-Jan
5 sets @100%
10 TnG deadlift moderate/heavy
5 burpees AFAP
Airdyne sprint 30 seconds all out
Rest 4 min
145# DL
14cal
14
17
14
17
Kept the DL lighter since my grip was super sore and lats are a bit sore. Took a while getting warmed up but I felt really really good on sets 3-5. Feel better now than I did before the workout. I've realized that with our AD if you push real hard the first 5 seconds you will end up with more calories. It's hard to get it going so you can't go out average and try to finish hard. That's what happened on set 3. The shortened rest didn't seem to affect me, felt like I recovered fine.
5 sets @100%
10 TnG deadlift moderate/heavy
5 burpees AFAP
Airdyne sprint 30 seconds all out
Rest 4 min
145# DL
14cal
14
17
14
17
Kept the DL lighter since my grip was super sore and lats are a bit sore. Took a while getting warmed up but I felt really really good on sets 3-5. Feel better now than I did before the workout. I've realized that with our AD if you push real hard the first 5 seconds you will end up with more calories. It's hard to get it going so you can't go out average and try to finish hard. That's what happened on set 3. The shortened rest didn't seem to affect me, felt like I recovered fine.
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