Monday, November 7, 2016

AM 
AB - 10min progressive warm-up 
+ 
AB - 30sec @ 70-75% (300W-400W)
AB - 30sec @ easy spin 
recovery 
AB - 30sec @ 75-80%(400W-500W)
AB - 30sec @ easy spin 
recovery 
AB - 30sec @ 80-85% (500W-600W)
AB - 30sec @ easy spin 
reocvery 
AB - 30sec @ 85-90% (600W-700W)
AB - 30sec @ easy spin 
recovery 
AB - 30sec @ 90-95% (700W-800W
AB - 30sec @ easy spin 
recovery 
Rest 3-5min x3 
+ 
AB - 10min progressive cool-down 

Set the wattage a little lower this time because I was feeling pretty drained from the weekend and from a very, very long day. 

PM 
EMOM for 15min 
Min-1 - 12sec Dip Support w/ RTO + 12sec Bottom of Dip Support *These are improving*
Min 2 - 25-30sec Shoudler Extension Plank *Not too terrible, but provided a significant challenge with keeping hips up
Min-3 - 30-35sec WF HS Hold in Hollow 
+ 
EMOM for 15min 
Min-1 - 12sec False-grip Chin-over Rings Hang + 12sec False-Grip Passive Hang *I still suck at this
Min-2 - 25-30sec Rings Scap Rows (similar to scap pull-up but in ring row position)
 Min-3 - 30-35sec 2-arm Farmers Carry @ 2p

 Food was a little off today. Struggled to keep it sub 20g because I caved at a small package of chocolate PB granola.