Busy day! Got both the boys up and then took Quinn to the park. While Graham napped, Charlotte and I snuck in a quick workout. Still in love with that Echo Bike and wanting to use it every day!
4 rounds with a partner for time:
- 20 DB Devil’s Press (35/20)
- 40 Bike Cals
We broke the reps evenly going 5/5/5/5 on the Devil’s Press and 10s on the Echo Bike. Starting to get the hang of that thing I think! Much different than the Assault Bike. Time was 18:08.
10 min EMOM: 2 Strict HSPU
Up to 39 for the year. Still a ways to go to get to 750-1000.
Every 4:00 for 6 rounds:
- 7 Up-Down Devil’s Press (35#)
- 14 DB Front Squats
- 16 Cal Bike
Finished each round in roughly 2:05.
As part of the Wendler work-up, we had our 5-3-1 day for push press.
- 3 @ 95
- 3 @ 115
- 5 @ 135 (~75%)
- 3 @ 155 (~85%)
- 1 @ 185 (~100%)
I failed my first rep at 185, but I got the second attempt.
4 minute AMRAP:
- 2 Devil’s Press
- 6 Push Press
- 8 DB Suitcase Reverse Lunge
Rest 1 minute. Repeat starting where you left off.
Result: 8+12 with 40# DBs
I stuck with 40s instead of the prescribed weight (50s) to keep the intensity high.