April 17
30 secs 85% AD (try to keep watts at just under average watts from last week's 3 min AD test)
30 secs 50% AD
x 20 sets
+
Complete the following gymnastics circuit 3-4 times,
Not for Time:
5 bar or ring dips
1 legless rope climb
an UB handstand walk (or for Becca - 20-30 secs of handstand hold on wall)
1 Muscle up into a inverted hold or a skin the cat
Results:
Kept to about 230 watts on average for 85%, didn't track 50% very well
Worked mostly on handstand holds on wall and a few with a spotter
did 2-3 muscles up UB then inverted hold
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