1/31/23

AM Workout (0545) 

Did the class workout this morning... it was lower volume overall, but it was nice to move and sweat this morning. 

A.
Every 2 for 10 (5 sets) of:
Back Squat @ 65% (305#) x 5 sets

-Complete ... got all these reps very comfortably. 

B.

For time:

50/40 Cal Assault Bike

50 Pull-ups

50/40 Cal Assault Bike

-7:49 ... splits went 2:30 / 4:30 / 3:19 ... maybe could have gone a little faster on the pull-ups... I went 30/10/10 ... could have made up some time had I gone 35/15 ... still got a great workout out of this and had fun... lungs felt great on the bike. 

C.

10 Minutes Lower Body Stretching

-Complete

PM Workout (1500)

Snuck in some abs/cardio at home ... got a nice sweat out of this. 

A.

V-Ups - 3 sets of 15 reps 
Bench Crunch 3 sets of 10 reps 
Side Plank 3 sets of 30 seconds/side
Minimal Rest 

-Complete

B.
Paloff Press 3 sets of 10 reps/side 
Rollouts 3 sets of 10 reps
Plank 3 sets of 60 seconds

-Complete

C.

For time: 
2000m Row
-rest 1 minute-
4000m Bike Erg
-rest 1 minute-
2000m Ski

-Complete ... this took about 27 minutes total time with the rest ... tired to keep each of these distances around a steady aerobic pace of 8 minutes.