1) 10 min resistance easy R1, G1 2) 5 min increasing resistance but high cadence up to G7 3) 2 min recovery R1 4) 4 x 30 sec on R4, 30 sec off R1 5) 2 min recovery R1 6) 4 min standing sprint R7 hr156 7) 2 min recovery R1 8) 6 x 1 min on R2, 30 sec off R1 9) 2 min recovery R1 10) 4 min standing sprint R7 hr 160 11) 7 min recovery moderate resistance, high cadence R1 12) 5 min very easy spinning R1, G0
Lower gears this week. Higher max HR but lower average maybe because I did an extra 5 min spinning at the end
5 min easy 5 x 10 sec Sprint, 50 sec rec 5 x 5 min T, 3 min rec 5 min v easy Av HR for T sections 153, 155, 155, 155, 154 Rec HR 132, 131, 135, 131, 131
Wgt: 67.4 Drop squats One legged drop squats (not good) Trx drop squats Kettlebell drop squats 8kg 2*6 Plank arm lift 6ea Mountain climbers 6ea Marching x 4 last 2 with 3kg medicine ball overhead Wall switches Medicine ball slams 3*8 Leaning sprints x 2 @10m (felt better & looked better)
Deadlifts 60kg w/u x 5 then 3*4 @ 100kg Lying dumbbell press 10kg ea x 8 then 3*6 @ 15kg ea
Romanian deadlifts 20kg x 6 then 3*6 @ 30kg Birddog rows 3*8/10/10 @ 15kg
Bar squats 20kg x 6 then 3*6 @ 30kg with box Chest support rows 3*8 @ 16kg ea Press ups 3*8 Kneeling arm extension 3*8