May 22, 2019

WEDNESDAY– 4AM

CIRCUIT x 4 (+32 lbs weight vest)
Push up – 13reps
Pull up – 5r
Split squat  –  135 lb x 6r (3/3)
Single leg RDL – 24 kg x 10r (5/5)
Overhead press x 1; Push press x 2 – 135 lb
Chinup – 5r
Ab wheel x 8r
Lateral Raise – 20 lb dbs x 8r

1.5 mile weighted walk

WEDNESDAY 6PM

1. Warm up 
15 min @ 3 RPE
 60-100 rpm
2. Active 
15.0 sec @ 6 RPE 
135-200 rpm 
Ramp up to and hold 135 rpm+ for 15 seconds. Try and increase while staying steady. In a small gear.
3. Recovery
 10 min @ 6 RPE
4. Active
 15.0 sec @ 6 RPE 
135-200 rpm. Ramp up to and hold 135 rpm+ for 15 seconds. Try and increase while staying steady. In a small gear.
5. Recovery
 10 min @ 6 RPE
6. Active
 15.0 sec @ 6 RPE
135-200 rpm.  
Ramp up to and hold 135 rpm+ for 15 seconds. Try and increase while staying steady. In a small gear.
7. Recovery
 10 min @ 6 RPE
8. Active
 15.0 sec @ 6 RPE
135-200 rpm  
Ramp up to and hold 135 rpm+ for 15 seconds. Try and increase while staying steady. In a small gear.
9. Recovery
 10 min @ 6 RPE
10. Cool Down 
10 min @ 3 RPE

NOTE:

  • AM body weight 172
  • Day 30 – 15% to 10% body fat program

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