Apr-7
*full hip mobility/squat prep before "A"
A. HB Back Squat - 4 x 3; rest 3min (build, all working sets heavy)
B. Banded Clean Grip DL - 4 x 3; rest 3min (heavy across)
C. BB Bench Press - 4 x 3; rest 3min (build, all working sets heavy)
D. Strict Prone Girp Wtd. Pull-up - 4 x 3; rest 3min (build, all working sets heavy)
E. Strict Bar Pull-overs - accumulate 15-18 (3sec negative)
Didn't do what was planned due to traveling that day and starting to feel under the weather. Shifted April 8th's programming up a day:
15min Row @ EN1/EN2 (120-160 by feel)
15min AD @ EN1/EN2
+
Run - 30sec @ 80% effort
Run - 30sec @ 50% effort (walk if needed)
x15 sets
*record HR data for all pieces
+
Hip mobility as needed
15min AD @ EN1/EN2
+
Run - 30sec @ 80% effort
Run - 30sec @ 50% effort (walk if needed)
x15 sets
*record HR data for all pieces
+
Hip mobility as needed
Totaled 207 cals on the Rower, 3420m
Totaled 126 Cals on the Airdyne
On the run, without a pace watch, I felt like I kept the effort consistent on the 80% effort and totaled rougly the same distance every time. I ran the 50% for the first 5 rounds, HR spiked from 171 to 174 and settled back into the mid 160s by the end of 30secs of running at 50%. Went to walking and interestingly enough, it didn't make a huge difference in my heart rate. I recovered quicker bur the rangfe didn't change.
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