Throughout yesterday I got sore in my quads, shoulders, core, lats, and biceps. Pretty much everywhere. I finally cleaned out my gym bag yesterday too.
After morning meetings at work I got on the bike.
Engine Builder – Speed
- 2:00 Airdyne
- 30s Rest
I wanted to hold 87-90 RPM, because I had to go faster than I did for a straight 10 minutes, right?! Made it, but would like to be more consistent. Those 30 second rests were over in the blink of an eye. My calories were 90-84-82-85-89 (430 total) and 4.35 miles. I did an easy five minutes for 1.36 miles to cool down.
Went to the 4pm class.
- 400m Run
- Front Rack Stretch
- 10 Muscle Cleans (45#)
- 10 High Hang Power Cleans (45#)
- 10 Hang Power Cleans (45#)
- 10 Power Cleans (45#)
No belt. Worked on not leading with my hips, which alleviated some pressure on my low back. Go figure!
20:00 EMOM (alt)
- 20 cal Row
- 20 Sit-ups
I was really excited (/sarcasm) for 200 more sit-ups after doing 200 on Sunday! My goal was to hold 1,500 cal/hr on the rower and I did it with ease. Average was probably 1,550-1,600. I was finishing the row in 46-47 seconds each round and pushed the last one to finish in 43 seconds. I was barely even breathing heavy when I got off the ground after sit-ups each round. I actually felt pretty good with these smaller sets of sit-ups and did them in 30-31 seconds every round.
- 12/12 Single Leg Hip Thrusts
- 15 Reverse Hypers (90#)
Definitely got a low back pump from the RHs.