mar 7th
AM
Row 30 sec @ 90% aerobic power
row 30 sec easy x 15
3540m, 170watt avg, 886cal/hr avg, 2:07/500m avg
PM
15,12,9
muscle ups
squat clean - 155#
11:20
Willpower
Recognizing that the power of will is the supreme court over all other departments of my mind. I will exercise it daily when I need the urge to action for any purpose; and I will form habits designed to bring the power of my will into action at least once daily. - Excerpts from Commentaries on the Martial Way by Bruce Lee
... on the 9th MU (set of 12), i doubted i could do 12 unbroken, then i decided to challenge myself and allowed to believe i could do it... though, i got scared to fail and do the same on the 9th set... could have believed a bit more to make it happen...
mar 5th
AM
Run 400 m @ 95%
walk rest 7 min x 4
1:14, 1:11, 1:11, 1:13
PM
in 10 min build to a 3RM in the Front Squat
225x3 - http://www.youtube.com/watch?v=zEEhaZhuPwo
245x3 - http://www.youtube.com/watch?v=FHqnvv5wg3w
275x(2+f) lack of depth...
rest 2 min
AMRAP rds in 10 min:
7 knees to elbows
7 db burpees - 35#/h
13rds + 3burpee - http://www.youtube.com/watch?v=NDRKsijFdQc
AM
Run 400 m @ 95%
walk rest 7 min x 4
1:14, 1:11, 1:11, 1:13
PM
in 10 min build to a 3RM in the Front Squat
225x3 - http://www.youtube.com/watch?v=zEEhaZhuPwo
245x3 - http://www.youtube.com/watch?v=FHqnvv5wg3w
275x(2+f) lack of depth...
AMRAP rds in 10 min:
7 knees to elbows
7 db burpees - 35#/h
13rds + 3burpee - http://www.youtube.com/watch?v=NDRKsijFdQc
mar 4th - off
... I have come to discover through earnest personal experience and dedicated learning that ultimately the greatest help is self-help; that there is no other help but self-help— doing one’s best, dedicating one’s self wholeheartedly to a given task, which happens to have no end but is an ongoing process. I have done a lot during these years of my process. A swell in my process, I have changed from self-image actualization to self-actualization, from blindly following propaganda, organized truths, etc. to searching internally for the cause of my ignorance... - "Bruce Lee"
... I have come to discover through earnest personal experience and dedicated learning that ultimately the greatest help is self-help; that there is no other help but self-help— doing one’s best, dedicating one’s self wholeheartedly to a given task, which happens to have no end but is an ongoing process. I have done a lot during these years of my process. A swell in my process, I have changed from self-image actualization to self-actualization, from blindly following propaganda, organized truths, etc. to searching internally for the cause of my ignorance... - "Bruce Lee"
mar 3rd:
as many rds in 12 min:
4 muscle ups
8 pistols - 4/leg
10 KB SDLHP - 2pd
10 rounds + 2MU
... having troubles with pistols... lack of balance, hips EXTREMELY tight... after first 4 rounds, the muscles started to warm-up... find it easier if done on the toes... though, posterior chain less engaged!
as many rds in 12 min:
4 muscle ups
8 pistols - 4/leg
10 KB SDLHP - 2pd
10 rounds + 2MU
... having troubles with pistols... lack of balance, hips EXTREMELY tight... after first 4 rounds, the muscles started to warm-up... find it easier if done on the toes... though, posterior chain less engaged!
mar 2nd
row 2 min @ 90%
walk rest 6 min x 6
1 - 601m, 1:39/500m, 352 watt, 1510cal/hr - http://www.youtube.com/watch?v=0KIOWcrO2b0
2 - 573m, 1:44/500m, 305 watt, 1349cal/hr - http://www.youtube.com/watch?v=drJxtf-aSmI
3 - 555m, 1:47/500m, 277 watt, 1253cal/hr
4 - 556m, 1:47/500m, 279 watt, 1258cal/hr
5 - 552m, 1:48/500m, 273 watt, 1237cal/hr - http://www.youtube.com/watch?v=bvQLzi2YoTY
row 2 min @ 90%
walk rest 6 min x 6
1 - 601m, 1:39/500m, 352 watt, 1510cal/hr - http://www.youtube.com/watch?v=0KIOWcrO2b0
2 - 573m, 1:44/500m, 305 watt, 1349cal/hr - http://www.youtube.com/watch?v=drJxtf-aSmI
3 - 555m, 1:47/500m, 277 watt, 1253cal/hr
4 - 556m, 1:47/500m, 279 watt, 1258cal/hr
5 - 552m, 1:48/500m, 273 watt, 1237cal/hr - http://www.youtube.com/watch?v=bvQLzi2YoTY
6 - 551m, 1:48/500m, 271 watt, 1232cal/hr
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