5 July

Training (12p)

A. Squat clean; 7 singles @80% 1rm; rest 2 min
*All at 275#, felt alright, a little heavier than I thought coming out of the bottom. 

B. Front squats; 7 on the min for 7 min 225#
*Complete, got tough towards the end. 

C. Deadlift; 6 on the min for 10 min 315#
*Complete, never felt fully recovered from Front Squats, so this made the DL a little tougher than anticipated. Hooked all 10 sets with no issues. 

+

Airdyne 30 seconsd @80%
slow spin 30 seconsd
airdyne 30 seconsd @90%
slow spin 1 min
airdyne 30 seconsd @100%
slow spin 2 min
x6 sets

Set #             80%              90%               100% (Avg Watts/Ass Bike)
1             545           712           1040
2             587           724           998
3             564           653           828
4             530           643           863
5             545           659           843
6             558           600           916

*This might have been one of the worst AD sessions to date. The strength work prior to it definitely made it a little more miserable. I would love to see some other people's results for these that are using the Assault Bike. Tough to know if the numbers are competitive or if I was holding back just a touch on the 100% work.