December 29, 2015

Started out strong, but faded fast. It's been a crazy week with all family here and me entertaining everyone. Haven't slept well. Still under massive stress and anxiety.


Did all sets A1-A5 as rx'd. Doubles were mostly 30's, 20's with some slips. Felt fine.

Started the conditioning and couldn't get legs to turn over 200 watts. I decided to stop and just do a solid 30 Minute on the Air Assault and sweat.

A1. Hanging Bent knee L-Hold to straight leg L-Hold; 10 reps x 5 sets; rest 30 sec
A2. Spinal Rolls; 10 reps x 5 sets; rest 30 sec (start seated and slowly lower back onto the ground while maintaining a hollow position) 
A3. Bent Knee Hollow Hold; 40 sec x 5 sets; rest 30 sec 
A4. Side Plank Arch up; 12 reps x 5 sets; rest 30 sec https://www.youtube.com/watch?v=zM2ExVkFAtU
A5. Double Unders; 50 reps x 5 sets; rest as needed 


+
3 Sets: 
Assault 3min @ 200 watts 
10 Box Jumps overs AFAP
rest 3min 
+
3 Sets: 
Row 3min @ 2:18 pace 
10 TTB AFAP
rest 3min