150619

Friday
A. Front Squat @ 30X1, build to 1RM

390.

B. FSQ @ 30X1, 1 x AMRAP @ 85%

5 at 331.5, strict tempo. 

C. 50 Strict HSPU’s for time:
rest as needed

3:38

D. 20 sets of 5 Unbroken CTB Pull Ups

6:26. Hands shredded. Doesn't matter how much tape I put on em. Ha. Oh well. Gotta get more of these in for sure. 

+
Air Bike
4 min @ 200 watts
30 sec off
4 min @ 225 watts
30 sec off
4 min @ 250 watts
***continue adding 25 watts to failure
**record Peak HR for each interval

200 watts: 132 bpm

225 watts: 140 bpm

250 watts: 145 bpm

275 watts: 154 bpm

300 watts: 162 bpm

325 watts: 169 bpm 

350 watts: 176 bpm 

375 watts: couldn't maintain consistently. Would get 345-390 watts, but couldn't sustain. Finished the interval though 179bpm. 

That was awesome. HR monitor is teaching me how to push/conserve. Like it. 

Total of 412 cals. 12.2 miles. Was surprised how quickly that added up. Ha