Day 1

Ankle still feeling funky. No squats yet.

Foam Roll
Stretch
Prep - still limited

Get up position drills 16kg up to high bridge

Goblet Prys 3x

A1. Chin ups BW 3 45x5 55x5 65x5 - Wanted to push it today with the weight

A1. Linear Planks on Swiss ball with alternating knee raises 5/5 5/5 5/5

B1. Ring Row BW 8 45x5 - This is to funky to load.
Changed to SL Rows 55 8/8

B2. Ring Fall outs 8/8/8

ESD
Airdyne 4 1 mile intervals Recovery = 125 BPM This was done on the Old School Big Fans. Felt great to Get HR UP.

M1 2:30 HR 177 Recover 2 minutes
M2 2:34 HR 183 Recover 2:20
M3 2:39 HR 185 Recover 2:30
M4 2:29 HR 188

I got this idea from Mike Boyles blog. Real good conditioning interval.

http://mboyle1959.wordpress.com/2011/04/15/airdyne-intervals-41511/