Easy does it

Active rest day today, especially since I plan on climbing tonight. Super light workout on a stationary cycle and some Oly technique work - been a long time.

20 min stationary bike (low resistance; rpm 95-105 @start, 105-120 @end)
HR ~100-120

Burgener warm-up, then:
3x [1 PS + 2 snatch balance + 5 OHS] (45, 55, 65)

50 situps (abmat style w/ towel)

Was planning on running, but forgot my headphones at work an really didn't feel like hitting the treadmill today. Could have worked harder but good enough to keep the ball rolling. Oly work felt okay but heavy, nice to work some in again though.

20 min stationary bike (~95 rpm, setting 6)
1x30 situps

Back still very tight from squatting yesterday, took it easy to try to warm it up and stretched a bit at the end of the day. Might have to lay off any kind of heavy lifting for the week.

Warm-up:
dynamic squat stretching
1.5K erg (~1:55 splits)

Stationary bike intervals
4x90 sec (~90 sec rest)

Back to the gym, but unfortunately the weight room is being repainted. New equipment supposedly coming, in an ideal world that would mean more than one squat rack. Did some easy warmup, some not so easy rowing, and cycling intervals - HR ~170 at finish.

Will post up soon about G+ and my recent foray to the Gunks, two half days of *easy* trad. Got me hankering for more though...

Sunday Morning Workout

40 of each: burpees, Jackknife Sit Ups, air squats, pushups, bicycles. That's 200 in total.

I broke the burpees into groups of 10 before each block of 40 of the other exercises.

Today some bike ride to a castle is in the plans following a short day of work.

Bastion Day 4

25 of each: burpees, Jackknife Sit Ups, air squats, pushups, bicycles. That's 125 in total.

As you can see that is a step back.

No good door frame.

The beer is starting to take a toll.

If you ever come to Maastricht: Cafe Sjiek (pronounced chic) is my favorite place http://www.cafesjiek.nl/pages/info_en.htm

Two more full days here and then on Tuesday I depart for Faro Portugal.

P.S. I just discovered this site: http://animalsbeingdicks.com/post/6752745788/double-whammy