August 18, 2015

OH HAPPY DAY! IT'S THE LOCOMOTION AND AIR ASSAULT - ASSAULT!! Felt good though, felt progress:) PROGRESS!!!

A. Shoulder Scap Routine: https://www.youtube.com/watch?v=vsiNm3WekCo

• Done:)

B. HandStand Trap 3 Press; 8-10 reps x 4 sets; rest 90 seconds https://www.youtube.com/watch?v=f5TcN6wQ-to

• Done - first 2 sets 10 reps UB, last 3 5&5 - tough!

B. Ido Portal Locomotion Work for 20min (your choice) 

• Done - felt progress in transverse bridging
• Included: Duck Walks, Horse Walks, Lizards, Ostrich, Inchworms, Bear Crawls, HS Swings, Transverse Bridging - 20 minutes made me sweat!!

+

PROGRESS??!!!!

Airdyne 30 Sec @ 70%

• Sets averaged 207 Watts / 19.9-20.3 MPH

Airdyne 30 Sec @ 80%

• Sets averaged 250-350 Watts / 21-23 MPH 

Airdyne 30 Sec @ 90%

• First 3 sets averaged 400-500 Watts / 27-30 MPH
• Last 2 sets dumped from 300-400 Watts / 26-29 MPH

Airdyne easy 3min

• TOTAL CALS FOR THE FIRST 22.5 MIN SEGMENT: 118 CALS

x5 (goal is to increase wattage output this week compared to last) 
Airdyne 12min @ 150 BPM

• TOTAL CALS FOR 12 MIN @ 150BPM = 90 CALS
• Reached 60 Cals @ 8:15
• Reached 70 Cals @ 9:15 (LAST WEEK HIT 70 CALS @ 10 MIN)
• Reached 90 Cals @ 12:05