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BIKE WORK
10 minute Max Capacity Bike (suppose to be erg bike, all I got is the Echo)
3m Rest
10 Min Max Capacity Bike
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POWER CLEAN TECH
4 Sets:
2 Muscle Cleans
2 Pausing Hang Cleans (1s Pause at Hang & Catch)
2 Power Cleans
rest as needed
40% - 45% - 50% +
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BORN TO RUN
For Time:
400m Run + 21 Burpees
400m Run + 15 Burpees
400m Run + 9 Burpees
200m Run + 9 Power Cleans (95/63)
200m Run + 15 Power Cleans (95#)
200m Run + 21 Power Cleans (95#)
Stan ~ 120 Cals (6.07 Miles) / 134 Cals (6.29 miles / 62/71 rpms / 259/382 Watts)
tb ~ 92 Cals (3.41 miles / 55/62 rpms / 188/260 Watts)
102 Cals (3.54 miles / 57/66 rpms / 206/314 Watts)
95-105-115-125-135 POWER CLEAN TECH.
B2R = 17:09 (95# for Power Cleans)
1:58 / 3:32 (21 Burpees @ 1:34)
5:40 (2:08) / 7:02 (15 Burpees @ 1:22)
9:15 (2:13) / 10:13 (9 Burpees @ 58s)
11:30 (1:17) / 12:02 (9 PC @ 32s)
13:22 (1:20) / 14:30 (15 PC @ 1:08)
15:49 (1:19) / 17:09 (21 PC @ 1:20)
Slower on the 200's so I could speed up on the Cleans... That was my thought process there
121 cal - 3.78 miles(6min@235-2min@262-2min@292/304 watts)
ReplyDelete*only did 1 10 minute session
**no PCT as it was not on website only app. Will switch to app.
B2R = 17:39 (115#pc)
Subbed 25 & 12 cal row for runs.
Rows = 1:16-1:18-1:19/:37-:37-:32
Burpees = ub
PC = 9/8-7/7-4-3-7