Nice PR’s man! Way to put the anger to use!
Those are some big gym pull numbers you hit after those pull ups too.
I have not taken many of Olivia’s rides, but what I do remember about them, they are usually way more intense than Matt, Dennis, or Ben’s rides.
Thanks Shane! It felt good to get some heavy weight moving today.
Yeah, the best way I can describe her rides are that she plans a pretty ambitious ride but doesn’t really think about how it’s going to be to actually do the ride. About 10 years ago I started my own fitness forum and was writing metcons and posting them on the forum a few days per week. Many of those times I was writing them on my way home from work in traffic. Then the next day I would do them and many times they just wouldn’t flow well. Not sure if that makes sense? The obvious solution would be to write it, then actually do the metcon/ride/whatever it is, then fine tune it so it flows well. I feel like she doesn’t do that. At one point today we were doing an all-out sprint at about 70% resistance. In the middle of it she says, “reach down and add another 5%.” I was like, “WTF?!?!? If I reach down right now, me and this bike are going down on the floor together.” 
Matt and Denis do a great job designing their rides. And for more challenging rides, IMO, Ben Alldis does a phenomenal job.
Yeah that makes complete sense. Back when I was making up my own kind of metcon days I would plan them out and try them out and realize I needed to them in a different order so I wasn’t up and down off the floor, or doing to much for one muscle group without rest between movements, etc.
Agree on Ben. He puts together some great rides.
Yesterday’s Cals: 3,000-600
Metcon
Complete as many rounds/reps as possible in 45 minutes of:
8 DB Power Cleans, 2x40
10 GHD Sit-ups
15 Calorie Airdyne
8 DB Hang Clean & Press, 2x40
10 Burpees
15 Calorie Airdyne
7 Rounds in 46:00, 590 Cals, 151 BPM
Comments: Good metcon. As in, it’s good that I got my heartrate up and got some exercise. Everything else about it sucked. LOL I wanted to do a Peloton ride after to get the burned calories up around 800 but ran out of time. Done.
Nice metcon Trent. 
Conditioning
Peloton
20 Minute Classic Rock Ride – Ben Alldis
7.24 Miles, 21.7 Miles, 296 Kcal, 150 BPM
Gym – Legs
HS IL Leg Press
10x90 PS
10x115
10x135
10x160
Dyna Body Squat
12x140
10x160
8x180
SS
Knees to Elbows
3x10
LF Leg Curl
8x150
12x110
10x130
9x150 (Max Reps)
LF Leg Extension
8x150
12x110
10x130
9x150 (Max Reps)
Nautilus Glute Thrust
12x140
10x180
8x230
Hip Abduction
12x190
10x210
12x230 (Max Reps)
SS
Hip Adduction
12x190
10x210
15x230 (Max Reps)
48:00, 331 Cals, 111 BPM
Comments: This was definitely more of a clock puncher session. Managed a decent bike ride and then a decent session at the gym. Done.
Looked like a great clock puncher to me. Hope you guys are not melting up there. Even us down here are accustomed to it are about over cooked! This week is going to be brutal. 
Thanks Shane. I don’t mind the heat too much. I’ll take this any day over the cold. 
Yesterday’s Cals: 3,000/-200
Metcon (From Melt Programming)
Complete AMRAP 5-10-15-20-25 etc. reps of the following in 25 minutes:
Push-ups
Pull-ups
Cals Airdyne
Barbell Hang Cleans, 95 lb
GHD Sit-ups
Goblet Squats, 40 lb
Completed the round of 20 with 1:30 remaining. Finished on the Airdyne (about 15 Calories) to keep from smoking my arms anymore. 301 Cals, 144 BPM
Gym – Push
Flat DB Bench
10x60’s
10x65’s
10x70’s
10x75’s (Max Reps)
SS
4-Count Flutter Kicks
4x5
Seated DB OHP
10x40’s
10x45’s
10x50’s
10x50’s (Max Reps-ish)
SS
Front DB Raises
3(8x30’s)
Incline DB Bench (Max Reps)
11x60’s
9x65’s
7x70’s
SS
Smith Shrugs
3(10x140)
LF Side Lat Raise (Max Reps)
15x50
8x70
5x90
SS
Dips (Max Reps)
18
13
10
47:00, 370 Cals, 112 BPM
Comments: Damn good session. Started with a nice metcon in the sauna/garage, then went to the gym and did a Push session. Got some good sets in there. Done.
That metcon looked insane man. I was reading that thinking, yeah, I might get to 15 in that time period. 
Hitting some very respectable numbers on those presses too man. I am surprised you had anything left for those dips 18, wow!
Thanks Shane. That metcon was deceiving. It seemed easy at first but once I got up to the round of 15 it got a lot harder.
Yesterday’s Cals: 3,000/-300
Peloton
45 Minute Power Zone Ride – Denis Morton
Total Output: 692 kj (PR)
Calories: 692 kcal
Avg Cadence: 80 rpm
Distance: 17.51 miles
Avg Speed: 23.3 mph
Avg Output: 255 watts
Avg Resistance: 56%
Leaderboard: 90/3,166
153 BPM
5 Minute Cool Down Ride
Comments: Was not expecting a PR this morning but managed to get one by about 30 kj. I’ll take it!
Nice PR man. Those are hard earned at this point. 
Thanks Shane. No kidding. It really just boils down to one question. “Do I feel like having a near-death experience today?” Had forgotten to put my pace. 23.3 mph. Inching closer to my pipe dream of 25 mph. 
that’s about right man. I think people underestimate just how impressive your peloton rides are right now. Those numbers you are putting up are HARD to do.
Thanks man. Came across this article that says that the average speed of a cyclist in the Tour de France is 25 mph. I’m sure the Peloton is probably much more forgiving than being on the road but I had always had 25 mph as a pace I would love to be able to maintain on the Peloton for some length of time. Seems like a lot of people go slower on a road bike and understandably so. Wind, hills, traffic, etc. It would be cool to test it out on a closed course though. I figure I’ll keep plugging away and see where I end up. Thanks for the compliments. Between my Peloton numbers and your powerlifting we could combine to be one hell of a hybrid athlete.
I love that race.
Yesterday’s Cals: Not sure. Ate a bunch of random stuff.
Pull
Garage
E3MOM:
Pull-ups (BW)
6
8
10
SS
Rear DB Lat Raises
3(10x30’s)
SS
Reverse Lunges
3(10 Per Leg)
E2MOM:
Pull-ups (BW Max Reps)
12
14
14
12
10
10
10
SS
Leg Raises
3x12
20:00, 146 Cals, 109 BPM
Gym
HS IL Row
10x90 PS
10x115
11x135 (Max Reps)
7x160 (Max Reps)
HS IL Low Row (Max Reps)
9x90PS
7x100
5x110
SS
Toes to Bar
3x8
Mag Pulldowns (Max Reps)
13x140
9x160
6x180
SS
Cable Handle Straight Arm Pulldowns
3(10x20)
Incline Bench Seated DB Curls (Max Reps)
10x30’s
8x35’s
5x40’s
38:00, 259 Cals, 105 BPM
Peloton
30 Minute 70’s Ride – Leanne Hainsby
10.33 Miles, 20.7 MPH, 351 Kcal, 130 BPM
Comments: Thunderstorm woke me up at 3:30AM. Slept a little more for an hour and a half and then got up at 5:00AM. Started with some Pull-ups and accessory work in the garage. Total pull-ups was 106. Then went to the gym and did some rows and accessory. Then back to the garage for a bike ride. I much prefer to do conditioning before my workout. I just prefer to be done after I finish lifting. Got some solid sets in there. Hoping to do a metcon tomorrow morning and then we are on vacation next week.
Ended up with 210 miles on the Peloton this month. Pretty sure that is my all-time high.
Nice workout Trent! 210 miles. That’s a hell of a month man.
Have fun on vacation. When do you guys start school up there? We start August 1st. No matter what day it falls on, unless it’s a weekend. Son starts this Friday.
Thanks Shane! This was a pretty spur of the moment vacation. A few days ago my wife and I were talking about how we are as burned out as we ever have been. She looked and noticed that the beach cottage that we rented up in Topsail for all those years was available next week. Done.
You guys start school tomorrow?!?!?!? That’s early! 
We start August 26’th.