Tuesday, February 8, 2011

Bench Press - red bands double wrap plus 65# (3 - 1 - 1)

Seated Row - 55 psi Keiser (3 - 2 - 1)

above done as superset for 10x10 attempt.

Numbers in picture below.

Then ramp warmup on the bike.

10:00 of 30/30s by feeling -- going to go to a minute recovery next time to allow higher watts NO and more total time.

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2 comments:

  1. MattFebruary 12, 2011 at 6:48 AM

    Hey Steve,
    It seems you always include your strength and bike work together.... a little different compared to CF END WODs where its split at least 3hrs apart. Do you change it up or is strength/bike always together?

    Thanks,
    Matt.

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  2. Steve NealFebruary 12, 2011 at 9:03 PM

    To be honest with me it is mostly due to time. However I am going to continue to do this as I don't really feel any loss of performance in either way.

    If I am wanting to put focus on the strength that day ... it comes first ... if I want to focus on the bike ... it comes first.

    I don't really have time for a second workout on the bike or strength oriented as I am counting my other workouts which are spiro respiratory training or recovery as a second workout (stretching/foam roll).

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