Row – 15min @ EN1 (120-140)
Airdyne – 15min @ EN1
Row – 10min @ EN1
AD – 10min @ EN1
Heart Rate Photo
Mobility – 30min
This was boring so I didn’t shoot any video. It went fine though, I found that it was much more difficult to keep my heartrate below 140 on the rower than on the airdyne. I was rowing in the 2:15 range and I was in the 130s.
A. Front Squat @3030 tempo – 5 x 5; rest 2:30min (build to tough 5 within tempo, barefoot)
I forgot to go barefoot here, will make sure to do so next time. I did the first set at 185, then 205, 215, 205 & 205. I came back down because I was worried about keeping the tempo. No real trouble, just difficult with the tempo. Videos below.
For some reason the camera died even though this was the first set. No video.
B. Clean Grip Deadlift @31×1 – 5 x 5; rest 2:30min (build to tough 5 within tempo, barefoot)
Forgot the barefoot here too, I won’t next time. The most difficult part here was the grip & tempo. I hit these at 245-275-295-315-315.
C. KB 2arm Front Rack RLE Split Squat @31×1 tempo – 3 x 10-12; rest 60s b/t legs (mod-heavy across)
Lower back and glutes were smoked, I was expecting to be super sore the next day, and I was. I did these with 35# KBs. Videos below.
D. Good Morning – 3 x 10-12; rest 2min (mod-heavy across)
Haven’t done this in a little bit. Didn’t really know what mod-heavy was for 12 reps, so I went 115, 135 & 135. Videos are below.