Tuesday- A.M. Run P.M. SA Press/Horiz Pull + MU endurance + Metcon
A.M.
Bike Test
Bike 3 x 10 sec MAX EFFORT, rest 3 min **record peak RPM, Speed
Speed : 64.9 km/hr; watts: 1350
Didn't see rpm on Xebex
+
Bike 6 min for max Cals:
*record- total Cals, avg RPM, avg Watts, avg HR, Peak HR, HR recovery- 60 sec after finishing, stay standing and record HR
Total cals: 110
Avg watts: ~400-409
Avg HR: 152 (probably a little higher than this, because I forgot to stop it an conclusion of HR recovery)
Peak HR: 167
HR recovery: 146
P.M.
Body weight: 190lbs (without shoes, and just drank a shake haha). 187 in A.M.
A1. Standing Press, build to 1RM
190
A2. Wtd Strict Pull Up, build to 1RM
140. 150 was close.
**record bodyweight at this time also
+
30 Muscle Ups for time **no more than 5 unbroken at a time
3:14
5.5.5.5.4.3.3
Little more rest on first 3 sets, and I would've stretched it to 5.5 at end. Goal was sub 3.
+
15 min Bike or Row Cool down (HR <140)
Complete
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