Yesterday’s Cals: 3,200/-100
Garage
Metcon
From grizz_phys
For Time:
1.5 Mile Bike
10 Burpees
1.5 Mile Bike
10 Burpees
20 Jump Squats
1.5 Mile Bike
10 Burpees
20 Jump Squats
30 Push-ups
1.5 Mile Bike
10 Burpees
20 Jump Squats
30 Push-ups
40 Sit-ups
1.5 Mile Bike
10 Burpees
20 Jump Squats
30 Push-ups
40 Sit-ups
50 Lunges
35:39, 504 Cals, 160 BPM
Note: Subbed 1.5 Mi. Bike for 800 M Run
Comments: That sucked. Done…
Wow. That looked brutal. 
Great job Trent!
Thanks Shane. I did that entire metcon in my Peloton shoes. It was pretty hilarious. At first I was going to switch in and out of the bike shoes but kept thinking, “Wait, I think I can do burpees (etc.) in the bike shoes.” and ended up just doing all of it with the bike shoes on.
That’s funny man. Doing jump squats in peloton shoes could have got dicey.
Yesterday’s Cals: 3,200/+200
Garage
Metcon
From Josh Bridges
4 Rounds:
½ Mile Bike
16 Dumbbell Snatches, 40 lb
12:40, 129 Cals, 125 BPM
Hex Deads
10x135
8x185
5x205
5x225
5x245
SS
Pull-ups
8xBW
10xBW
5x20
5x30
5x40
24:00, 176 Cals, 110 BPM
Gym
HS IL Row
10x90 PS
8x135
5x160
5x170
5x180
RDL’s
10x115
10x115
10x115
SS
Chins
8
8
8
LF Dual Pulley Pull
10x50
8x60
6x70
SS
Handle Curls
10x12.5
8x20
6x25
LF Dual Pulley Pull-downs
10x60
8x70
6x80
SS
SS
Rope Curls
8x42.5
6x50
4x57.5
LF Back Extensions
8x170
8x170
8x170
37:00, 267 Cals, 107 BPM
Bike
10:00, 112 Cals, 135 BPM
Comments: Started off in the gym with a metcon, Hex Deads and Pull-ups while my son was showing me his dinosaur collection. 
Then went to the gym and finished up. Good session.
That is a heck of a session Trent. LoL at your son’s dinosaur’s show and tell. My son also loves dinosaurs. My wife found a good trick to save money from buying toys and books, take them to the library. Free new dinosaur books. 
Thanks Shane. Every once in a while I tell him that dinosaurs are extinct. I don’t think he understands what that means yet. 10-4 on the library. Good tip!
Yesterday’s Cals: A lot
Gym – Legs
Bike Intervals
3 Rounds:
2:00 L18
1:00 L10
100 Cals, 133 BPM
Pendulum Squats
10x90
10x140
10x180
10x180
SS
Knees to Elbows
10
10
10
10
HS IL Leg Press
3(12x90 Per Leg)
SS
Calf Raises
3x10 Per Leg
SS
HS IL Leg Curl
3(10x35 Per Leg)
LF Leg Extensions
12x110
10x210
8x150
Hip Abduction
12x190
10x210
8x230
SS
Hip Adduction
12x190
10x210
8x230
Squat
10x115
25x135
10x115
44:00, 390 Cals, 122 BPM
Bike Cool Down
100 Cals, 11:00, 132 BPM
Comments: Lots of beers went down yesterday at the pool. Then a huge steak dinner last night. Went to the gym around 9:00AM this morning and really liked it. It was almost empty when I got there. Supersets galore. That widow maker squat set was brutal, as always. Done.
Will check the journals at work.
Widowmaker squat sets after a day of drinking sounds like a lot of fun! 
Very solid let day, post drinking day or not. Great job Trent!
Thanks Shane. To be fair, it was more of a late afternoon and evening of drinking but close enough. I think the steak gave me a lot of energy this morning.
Yesterday’s Cals: 3,000/-200
Garage
Metcon
From Josh Bridges
6 Rounds:
16 Cal Bike
8 Power Cleans, 115 lb
18:59, 225 Cals, 140 BPM
Gym – Push
Decline Bench
10x135
10x145
10x155
10x165
10x175
HS IL Shoulder Press
10x45 PS
10x50 PS
10x55 PS
10x60 PS
SS
EZ Bar Front Raises
4(12x35)
Dips (Max Reps)
16
14
12
SS
Arsenal Side Lat Raises
3(10x30)
DB Bench
3(10x60’s)
SS
4-Count Flutter Kicks
3x5
SS
Leg Raises
3x10
Pec Deck
10x150
8x170
6x190
SS
Dips
8
8
8
45:00, 393 Cals, 106 BPM
Peloton
5KM Scenic Ride – Oregon Mt. Hood
9:30, 110 kcal, 19.6 mph, 129 BPM
Comments: Good session. Got a nice metcon in, then went to the gym and did some push work, then back to the garage for a cool down on the Peloton. Done.
Will check the journals at work.
Nice bunch of work put in today Trent. Very nice dip numbers!
Yesterday’s Cals: 2,800/-600
Peloton
60 Min Power Zone Ride – Denis Morton
Total Output: 669 kj
Calories: 902 kcal
Avg Cadence: 82 rpm
Avg Speed: 20.7 mph
Distance: 20.66 miles
Avg Output: 186 watts
Avg Resistance: 48%
3,610/19,066
Comments: Ended up volunteering at the swim meet last night so I didn’t get home until almost 9:00PM and was starving and tired. Naturally I was dragging this morning too, but I still got up and pushed it. Good ride.
Still a kick ass pace Trent! Great job!
Thanks Shane. My general rule now is to ride in the zone above what the instructor says (if possible) on Power Zone rides. On the rest intervals I try to keep it right at or above 20 mph. So a high zone 3/low zone 4. Can’t really swing that on Olivia’s rides though. LOL
The 20 MPH recovery rule definitely helps keep overall pace up. Still a kick ass pace for any hour ride.
Yesterday’s Cals: 3,200/-200
Metcon
From Anthony Diaz
For Time:
1-2-3-4-5-6-7-8-9-10 Hang Power Cleans, 95 lb
10-9-8-7-6-5-4-3-2-1 Shoulder to Overheads, 95 lb
*After each round complete the following:
5 Burpees
10 Calorie Bike
21:55, 283 Cals, 149 BPM
Then, right into:
Half Murph (No Vest)
For Time:
1.5 Mile Bike
50 Pull-ups
100 Push-ups
150 Squats
1.5 Mile Bike
17:50, 254 Cals, 163 BPM
Comments: Well, that will put hair on your chest… My buddy texted me that Anthony Diaz metcon. He did that one yesterday morning, so I figured I’d give it a shot. There was no official weight, so I picked 95 lb. 115 lb probably would have been better but I’ll be happy with no injuries. That took 20 minutes and I wanted to get more work in so just went straight into Half Murph. It felt good to do that again and it felt nice without the vest. Done.
Damn. Crushed those today Trent! Making me feel lazy. 
Good job!
Yesterday’s Cals: 3,000/-100
Pull
Garage
Metcon
From Josh Bridges
3 Rounds:
20 Alternating DB Snatches, 40 lb
20 Cal Bike
9:30, 102 Cals, 131 BPM
Hex Deads
10x135
10x165
10x185
10x205
SS
Pull-ups
6xBW
8xBW
10xBW
10xBW+5
10xBW+10
SS
Back Extensions
10
10
10
10
20:48, 172 Cals, 120 BPM
Gym
HS IL Low Row
10x70 PS
10x80
10x90
10x100
HS IL High Row
3(10x90 PS)
SS
EZ Bar Curls
3(8x50)
LF Low Row
3(10x120)
SS
Rope Curls
3(8x42.5)
Mag Pull-downs
10x120
8x140
6x160
SS
Slow Toes to Bar
3x5
Cable Handle Rear Lat Raises
3(10x10)
SS
DB Curls
3(8x30 Per Arm)
34:00, 246 Cals, 110 BPM
Bike
10:00, 108 Cals, 133 BPM
Comments: Good session. Started in the garage and then went to the gym. My son was “working out with me” in the garage. I think I will always treasure these mornings when he comes out and is trying his best and having a great time.
Will check the journals at work.