Saturday

Saturday- A.M. BIke + Mixed P.M. UB Strength
A.M.
3 x 10 sec ME Bike Sprint, rest 2-3 min *note peak watts, RPM, Speed
+
6 min Bike Test
Total Cals
Avg Watts
Avg RPM
Avg HR
Peak HR
+
4 sets
60 sec 15 Wallball, 20# + Box Jumps, 24”- step down in remaining time
60 sec rest
60 sec Bike
60 sec rest
60 sec Power Snatch, 75#
60 sec rest

P.M.
A1. Strict Deficit HSPU’s, 4 x 4-6 reps, rest 60 sec **deficit as possible
A2. Rope Climb, 4 x 1 legless + 1 w/ legs, rest 2 min
B1. DB Press @ 20X1, 3 x 8-10, rest 60 sec
B2. Supinated Grip Pendlay Row, 3 x 8, rest 2 min
+
8 min AMRAP
3 Muscle Ups
3 Ring Dips
6 Toes to Bar


AM: 

3x10sec Air Bike. Done on assault bike
Watts - 125 I had a hard time recording this so not sure if it is correct. 
RPM - 107/109/110
Speed - 40.6/41/42.1

6 min Air Bike done on assault bike
Cals - 110
Watts - 422
RPM - Avg. 68 / Peak 92
Avg. HR - 168
Max HR - 176

4 Sets 
BJ 9/9/9/9
Bike 13/14/14/13
PS 17/18/17/19

Only rested 1hr between AM and PM. 

PM: 

A1. Done 4 reps - Small amount of pain in shoulder. Also felt weak. 
A2. Done
B1. Done @ 50#
B2. Done @ 135#

8min AMRAP - Didn't go super hard on this b/c I felt pretty fatigued. 
5 total rounds. Everything UB. Ring dips were hard and a small amount of pain in shoulder.