Tuesday, October 20

A. Wall Walks, 5 x 3 reps, rest 2 min **hold 30 sec after 3rd rep each set
B1. Press @ 30X3, 4 x 3-5 reps, rest 45 sec **go lighter and keep it a press
B2. Negative Only Pull Ups @ 50A0, 4 x 3-4 reps, rest 45 sec **50A0 means 5 sec down, 0 sec pause, Assisted up, 0 sec pause
+
Air Bike 5 min high consistent pace **25-50 watts higher than last week
rest 60 sec
x 3
+
Air Bike 2 min high consistent pace *25-50 watts higher than last week
rest 30 sec
x 3
+
10 min easy jog 

A: walk walks 5x3 last two sets were for 20 sec holds, felt horrible on these today
B1: warmed up then did 65, 75, 85, 95 stayed in the strict press, 
B2: felt stronger on these today

Air bike did hard pace for all sets, console still broke. 

Real light jog felt good to semi run again.