160321

Monday- CP work + CP Tester + Row Intervals

A. Jerk Grip Overhead Squats, 5 x 3, rest as needed **3 sec pause in bottom

185, 205, 215, 225, 235, 245x2

B. Thumbs Up Reverse Fly’s, 3 x 12, rest as needed

15's. Nice and controlled. I do these in plank on GHD machine. Forces me to keep core tight and not compensate. 

+

Air Bike- 40 sec @ threshold, 20 sec rest x 15

395 avg watts (with rest included in avg)

64 avg rpm (same as above)

206 cal

Threshold was 461-517 watts

Best I've been on bike in long time. Got better as I went.

Last 5 min, was able to sustain 500+ for entirety of 40 secs. Good day of work.