Sat March 6

Sleep:

Mood: feeling good it’s the weekend 

Stress: mild to moderate - have to run a mobility workshop after the workout today!

A1. DB Alt Top to Top Shoulder Press w Hold; 8 reps/arm x 10 sec hold OH on last rep x 3 sets; rest 90 seconds 
A2. Ring Thing Pull-up w Weight Vest; 8-12 reps @ 2111 tempo x 3 sets; rest 90-120 seconds 

Used 10# for A1 & used an 8# vest for the pull ups. Those were tough! Did 10 reps each round


B1. DB Close Grip Bench Press; 6-8 reps x 3 sets; rest 30 seconds 
B2. Ring Push-ups; 8-10 reps x 3 sets; rest 30 seconds 
B3. On Floor Push-ups; 12-15 reps x 3 sets; rest to recovery bw sets 

Started with 15# bench because I know push ups are not my strong suit!

Then Did 20# and 25# for bench. Got 8 ring push ups each round and did 12 push ups the first round but 10 unbroken full push ups is TOUGH for me so this circuit was 🥵🥵. Did 10 reps of push ups the second round and had to break up into 6 and 4. Sold my soul a tiny bit and did 12 broke up push ups for the last set.


C. Ring Row from 45 degree angle; 10-12 reps + 10-15 sec ""lock-off"" hold x 4 sets; rest as needed (lean back more this week abd try to challenge your positions - but ensure no shoulder pain) 


These were tough but felt good!


C2 Bike 850m on the 3min for 8 sets 

Put damper on 2. Maintained about 110-120 watts. Usually had about 40-50 seconds rest . Upped it to 3 damper and held around 112 watts and had about a minute rest usually



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