September 1, 2015

A new month, a new record on the Air Assault:) At least I have the Rolling Stones Anthology to serve as the soundtrack to my pain.

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

• done 3 sets x 8 reps each

B. Free Standing HS technique work for 10min 

• done - not pretty still very unsure of myself upside down - did close to wall, managed to put a few seconds at a time together

C. Ido Portal Locomotion Work for 20min (what you have been doing for this has been perfect!) 

• 3 sets: 10 M duck walk, 10 M bear crawl, 10 M horse walk, 10 M lizard, 10 M ostrich, 10 m HS Swings + 10 Transverse Bridge + 5 Bridge Press Ups + 3-5 HS Kick Ups / Holds

+
Airdyne 30 Sec @ 85%
rest 10 seconds 
x14 sets

• Time 9:20
• Dist. 2.8 miles
• Total cals =74
• Ave. Watts = 181
• Ave. Speed = 18.2

+
Airdyne 20min @ 150-160 BPM 

• Total CALS = 154!!! Beat last week!!!
• Dist. 6.3 Miles
• Ave. Watts = 180
• Ave. Speed = 19.0