December 8, 2015

I'm trying to go by how I'm feeling, and when I got up on the rings today, I knew I wasn't in full strength mode. I bumped ahead a program, will go back to the MU/HUPU tomorrow.

Warmup was rowing drills.

A1. Hanging Bent knee L-Hold to straight leg L-Hold; 10 reps x 3 sets; rest 30 sec
A2. Spinal Rolls; 10 reps x 3 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 3 sets; rest 30 sec 
A4. Birddogs; 8 reps/side x 3 sets; rest 30 sec 

• All sets done as Rx'd

+ 
1min Assault @ 225+ watts 
rest 2min 
x6 sets 

• Screwed up scoring on this, only got average on all 6 efforts plus rests - worked out to 228-252 average watts each set

+
30 Sec Assault @ 250+ watts 
rest 90 seconds 
x6 sets 

• Set 1: 287 watts
• Set 2: 288
• Set 3: 287
• Set 4: 296
• Set 5: 294
• Set 6: 292

+
15 Sec Assault @ max effort 
rest 45 seconds 
x4 sets 

• Accidentally did 6 sets
• Set 1: 593 Watts
• Set 2: 513
• Set 3: 418
• Set 4: 470
• Set 5: 545
• Set 6: 589