I love the smell of napalm in the morning.

My legs were on fire with my swings. Love it. Added a ladder to the C&P’s and tried one handed swings with the 24kg bell. I also went from 15 reps with Medusa to 20 just to round it out.

Workout:

Clean and Press Ladders

Svetlana; 16 kg:

1/1, 2/2, 3/3
1/1, 2/2, 3/3
1/1, 2/2, 3/3
1/1, 2/2, 3/3


One handed Swings with Medusa and Svetlana:

24kg; 10/10; 20 seconds rest; 143 bpm
24kg; 10/10; 20 seconds rest; 153 bpm
24kg; 10/10; 20 seconds rest; 160 bpm
24kg; 10/10; 20 seconds rest; 160 bpm
24kg; 10/10; 20 seconds rest; 162 bpm
16kg; 10/10; 20 seconds rest; 164 bpm
16kg; 10/10; 20 seconds rest; 165 bpm
16kg; 10/10; 20 seconds rest; 166 bpm
16kg; 10/10; 20 seconds rest; 165 bpm
16kg; 10/10; 20 seconds rest; 168 bpm, started to go deeper in the seat and hike farther back on the negative.
16kg; 10/10; 20 seconds rest; 170 bpm
16kg; 10/10; 20 seconds rest; 172 bpm
16kg; 10/10; 20 seconds rest; 176 bpm
16kg; 10/10; 20 seconds rest; 175 bpm
16kg; 10/10; 20 seconds rest; 174 bpm

Cycle for 35 minutes

The workout was for 49.29 minutes.

I burned 773 calories (30% fat).

My max heart rate was 176 bpm (101% of max), and the average was 152 bpm (87% of max) (I did not included C&P’s for the HM measurements on this workout). And I spend 27 minutes in the target zone (147-162 bpm). Whatever!

I’m pretty happy with the workout. This was the second week of C&P’s and I’m feeling stronger with my left arm. I went to singles with Medusa and upped the reps. When I stared with it a couple of weeks ago there was no way I could do singles with the 24kg bell. And, I finished up pretty strong.

I was going to try an experiment to elevate the front roller in an effort to simulate riding up hill, however after about 5 minutes of that I kicked the blocks out. First, I didn’t really notice a difference. Second I didn’t want to wreck the rollers for whatever reason.