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A. Weighted ring dip; 2-3 x 5; rest 3:00
warmup: Bodyweight x 2rep x 2set; +10kg x 3rep
work: 20kg x 3rep x 2set; 21kg x 3; 22kg x 3; 25kg x 2
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B. Isometric hspu hold at 45 degrees; amsap x 3; rest 2:00
1st: 24''
2nd: 25''
3rd: 27''
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C. Double barrel front squat; 5-6 x 5; rest 2:00
warmup: 20kgx5; 40kgx5
work: 60kgx6; 61kgx6; 62kgx6; 63kgx6; 65kgx6 (RPE9)
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40 minutes @ 80%:
1000m row
800m run
1st round: 8'30
2nd: 8'46
3rd: 8'44
4th: 8'54
5th: 1000m row + 190m run
It was hard... :P Today was very cold outside (5ºC) (so i was wearing some leggins and two t-shirts)
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10' bike cooldown
Slept well (7h)
Mood is average
Bodyweight: 80.9kg Damn :P
(yesterday didn't drink any water. The only meal out of plan was on friday night, where i went to eat sushi with friends, after training, but on saturday i did two training sessions... :P)
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