November 23, 2012

Friday 

AM

A. RFESS with BB @ 30X1; 4-5/leg x 3; rest 1 min b/t legs

B1. Push Press @ 12X2; 5-6 x 3; rest 90 sec

B2. mixed grip wtd chin ups @ 45# attached - amrap x 3; rest 90 sec

C. 1 arm heavy db row @ 20X0; 6-8/arm x 2; rest 1 min b/t arms

PM

Bike sprints:

5 min @ Z1 upright bike

+

30 sec high tension high speed - 95%

rest 2 min x 5

+

20 sec high tension high speed - 95-100%

rest 2 min x 5

+

5 min cool down

Comments/results:

I used 165# on the rfess had to get used to them for a little while but they felt strong.  Some right knee pain when right knee was elevated.  The push press felt a lot better than it has I built to 195# for 5s in each set mixed grip chins were good did 14, 11. and 9 

PM

Used an airdyne these were nasty