MAF Test (HR @ 153 for 30minutes. Max calorie Airdyne)
Result: 470cals (-9 from 5/4/2013)
Notes: Woke up, had some gatorade and got to warming up. Felt good and wasn't dredding this workout as nearly as last time. I know I have done a lot more awful stuff than this over the past few months. Average heart rate for the workout was 149 and I had 9 fewer calories than last time. I haven't been doing any lower heart rate training like I was when I last tested this so I wasn't surprised at the result. The good part about this test is that it really didn't feel bad at all. I am amber today so I may skip the afternoon tester.
A. Triple Jump practice - 12 to 15 min
B. "Rear Delt Hold": find you max hold time (:60sec)
C. Strict Ring Rows: 5 x 3-6 @21X2; rest 2 min (adj. feet to hit rep range, hold rings to chest w/ scaps back on hold) (6,6,6,6,6-varying heights)
D. Pull to Inverted Hang (rings): 50 for time. (5:16)
Skipped due to amber
Notes: Triple jump practice went well pretty well. Just focused on starting jump and the second jump. Rear delt hold wasn't too bad. Grip and forearms started to go. Need to keep wrists neutral on ring rows as to not bother my wrists. For ring rows, I focused on keep the scaps involved at all times. Pull to inversions got tough after about 20 reps. Lats and abs started to get smoked and by the end my lats were very tight.