A. Front Squat @ 32X1; 3-4 x 5; rest 4 min - video pls
+
3 tough front squat constant pace
rest 0 sec
run 400 m @ 95% effort
walk rest 7 min x 5
Front Squats 03-08-2011 from Steve Mullen on Vimeo.
PM
airdyne 30 min @ Z1 - 115-120 bpm HR
Front Squats 03-08-2011 from Steve Mullen on Vimeo.
AM Session Notes:
ReplyDeleteFS went 203, 227, 238, 238, 247lbs. All sets were 3 reps. Felt ok in the hole. Most difficult part was keeping bar in the rack position. Still need to work on flexibility, getting there.
FS and run time went like this. 225(1:22), 225(1:22), 235(1:19), 235(1:22), 245(1:22). 400 route is an out and back, turnaround, that you have to cross a street. Had to stop for a car on 2nd and 5th set. These FS squats were much easier and felt lighter than the 32X1 working sets.
Followed training up with 40g whey protein and 75g carb(Dextrose). I figured that to be the right combination with the strength work and SOME cellular work. Was that the correct amount or should it have been different?
PM Session:
ReplyDeleteNo airdyne yet. Completed on rower. went 6200m and change. Average row was 2:28/500m. I was in the 115-120 bpm range. Easy pace.
Been looking at a couple Airdyne bikes. Nothing yet, trying to get one at a reasonable price ASAP. Does it need a digital display? Or can I just get one with an old school display? Any recommendations?
Ate a meal an hour after training. Nothing immediately following the Z1 session.
right on for teh foods
ReplyDeletebetter with dial, not needed though for airdyne