Tuesday, November 3

A. Push Press, 5 x build to 1RM
B1. Bar Dips @ 30X3, 4 x 3-5 reps, rest 45 sec 
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  **note how much weight you add if any
+
Bike 60 sec @ 70%
Bike 40 sec @ 80% 
Bike 20 sec @ 90% aerobic
x 2
+
rest 3-4 min
Bike 10 min TT
**note avg watt, avg HR, total distance
**if your bike doesn’t measure, Do a 2k Row TT
+
10 min easy jog 

A:   Worked up to 155
B1: didnt have a dip bar so I used two bars on squat racks and pulled them close to make parallel bars. Could only get 1 so I used the box to assist me, I've never been good at these
B2: did the first set then added 15 pounds for the 2nd and 3rd set start going down to fast so on the fourth set I used no weight.

Bike 60 sec:  136 MHR
Bike 40 sec:  138 MHR
Bike 20 sec:  142 MHR
Bike 60 sec:  148 MHR, Took a one min break then started back 
Bike 40 sec:  135 MHR
Bike 20 sec:  130 MHR

Row 2k: 8:32 total time
AHR 157 MHR 178

AHR= average heart rate, MHR= max heart rate