DWM Mon 7/6/15

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Mon 7/6/15:
This was the first of 3 mornings I was helping out with the Sharks rookie development camp. Because of this I was only able to train 1 time so I put the AM & PM work together.

AM
Choice Cyclical – 80min @EN2
*mix & match modalities as you choose
+
Mobility – 20min

PM
A. Muscle-up – 30 for time (establish baseline for next phase here)
B. GHD Sit-up – 5 reps every 30sec for 8 sets
+
Mobility – 20min

I adjusted this to the following as you advised.
PM
20 Min Cyclical at EN2
I did this in 5 min AD, 5 min Row sets. HR photo below.
7615 HR - 20Min Cyclical - Part A
+
A. Muscle-up – 30 for time (establish baseline for next phase here)
This went ok, I think I went out to hot and it cost me. My plan was to do sets of 6, but I felt so good after the first 6 I went for 10. I didn’t even feel fatigued really at 10, but when I did my next set of 5 to get to 15, I knew I was in trouble for the final 15 reps. My time was 4:08, which is about 20 seconds slower than my PR. I will start with 6s next time and see how it goes. Video below.

B. GHD Sit-up – 5 reps every 30sec for 8 sets
No trouble here. Didn’t video, pretty boring stuff.
+
40 Min Cyclical at EN2
Same thing as above, 5 min Row, 5 min AD alternating until I got to 40 min. HR photo below.
7615 HR - 20Min Cyclical - Part B

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