Thursday, January 2, 2014

Happy new year!

On Monday, I did my strength work:

60 lbs 3 reps
65 lbs 3 reps
75 lbs 3 reps then rest then 3 more reps
Hard, very hard.
Back squats
90 lbs 3 reps
105 lbs 3 reps
120 lbs 8 reps
This was also hard!  The weights are getting heavier and I'm feeling like I'm reaching a tipping point on effort.
Monday night, I finally got the motivation to start my bike trainer workouts.  This was another James Wilson MTB program- this time his cross-country energy systems development system (XC ESD) which I got over a year ago and never looked at until now!  The first workout was standing pedaling for 3 minute intervals for 8 rounds, it was painful.  And I could not stand the whole time.  Definitely need to work on this.
On Tuesday (new year's eve), we did a killer WOD:
Hang Cleans 55 lbs
Air Squats
Parallete hops (L+R = 1 rep)
Pull ups (with a band)
Yeah Burpees
Neder Press 15 lb plate (hold the plate to your chest and press it out forward)
Elevated push ups
Weighted step ups (~15" box, 55 lbs held in back squat position)
Yeah Kettlebell swings 35 lbs
Extensions (supermans)
Air Squats
Row for calories
First round: 20 reps, second round 14 reps -> 2014!
Time: 29:03
This was pretty awful though, after the first round, I had to sit down and take a little break.  I was pretty beat after this WOD.

I rested till around 5 pm and then decided to do my second bike trainer workout, this time longer intervals but I sat down and pedaled.  What sucked- I couldn't do all 6 prescribed intervals! I managed to get 4 done before I conked out.  I just didn't have any more leg power.  I have much work ahead of me.

Got a special wheel for the bike trainer program. I hope it's worth it.


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