WOD 1 - in the morning...
Pressing Complex 10 x 1
1 rep = 1 strict press, 2 push press, 3 jerk
Bent row 5 x 6
100 meter waiter walks 2 x each arm
WOD 2 - in the evening...
10 minutes max distance on the Air Dyne
After riding my bike Saturday and enjoying all that it entailed, going 10 minutes on a stationary air dyne felt a bit like torture. But I stuck it out anyways for the good of the program and definitely got something out of it. Pure muscle endurance in the legs. I wound up peddling a total of 3.64 miles, not a huge number (I definitely think 4 miles is possible), but not horrible either.
The earlier session was a blast. Barbell complexes always are fun but I don't seem to program them in as much as I could. This one definitely was limited by strict pressing strength, an area I've never felt strong. Today my top set was 185#, which I repeated twice. The benefit of training the strict press in a complex format like today is that you can go straight into push presses and jerks as if you were in a WOD. I liked the challenge of doing all reps in rhythm and not having to break or reset.
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