5-15-24

 Tbros Back day

Strict Pull Ups

10 band assist strict pull ups with 3 sec neg, red band

8 bodyweight strict pull ups with 3 sec neg

5 weighted strict pull ups with 2 sec neg, 30# db

3 weighted strict pull ups with 2 sec neg, 45# db

Max rep bodyweight strict pull ups no tempo - 14

Banded weighted rack pulls from patella

10 with red band, 135#

8 with black band, 185#

5 with black band, 235#

5 with black band, 255#

Chest on bench, dbl db rows

3 sets

15 Dbl DB rows with 1 sec pause at top, 3 sec neg

straight into

10 Dbl DB rows

Used 30# dbs

4 rounds

1 min to complete

3 powercleans 155#

6 bar facing burpees

max cal bike

rest 3 min

R1: 28 cals

R2: 21 cals

R3: 14 cals

R4: 15 cals

Total cal: 78

Wanted to be 20+ every round. Legs didn't recover fast enough on rounds 3 and 4. Should've kept my eyes open and looked at rpms. Gary got 85 cals. I wanted to beat him.

15min z2 bike

45rpm avg

79 cals