197watt avg; 124cal
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some general mobility drills for the ankles, hip, torso and arms
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A1. Front squat; 8-10 x 5; rest 1:00
A2. Strict pull up; 6-8 x 5; rest 1:00
A3. Clean grip RDL; 8-10 x 5; rest 1:00
A4. Strict press; 8-10 x 5; rest 1:00
notes: keep all weights at moderate loading ~50% 1rm
This note was really helpful!
The weights (in kg) were perfect for the amount of reps and of continuous work.
The FSq was the hardest, then the shoulder press, then the pull ups and finally the RDL
I'd consider the overall effort around RPE8/8+
Result:
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15 minute bike to cool down
197watt avg; 127cal
Sleep: good (8h)
Mood: ok :)
New toy:
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