I took the day off from work for Labor Day. Decided to “rest” yesterday though I was going nonstop all day on projects around the house and yard. Out in the garage at 11am for same cardio.
Conditioning
4 Rounds
- 700m Run
- 1,500m BikeErg
I planned on 1,400 meters, but I was day dreaming during round one and went too far, so I adjusted. Really happy with my effort on both movements. My runs took 3:22, 3:16, 3:18, and 3:14. My rides on the bike took 2:52, 2:50, 2:50, and 2:42. Each time there was about about 10 total seconds of transition getting on the bike, starting up the computer, and getting off to head back out. Total time was 25:03. I did some math and that was a sub 8:00/mile pace for the running.
Sweet, WHOOP even recognized it was a duathlon(ish)!
Brandi didn’t make it home in time, so I hit a second session solo at 6pm.
Back & Chest
I did 10×45 and 5×115 to warm up my bench press.
4 Sets
- 10 Seated Cable Rows (double handles, 93-98-104-109#)
- 10 Bench Presses (165#)
4 Sets
- 10 Lat Pulldowns (kneeling, 109-115-120-126#)
- 14 Incline DB Bench Press (50#)
4 Sets
- 10 Straight Arm Pulldowns (60-65-71-71#)
- 10 Incline DB Flies (35-40-40-45#)
A lot of increases over last week. The movements are feeling good!
5 Rounds
- 10 Inverted Bar Rows
- 10 Clapping Push-ups
This was a nice explosive burner to finish the session. Took me 4:13.
I was kind of exhausted in the afternoon. It’s been a long time since I’ve done a double session and I actually felt much better after lifting.
Nick Momrik's Fitness Logs 