January 19, 2022
/137 days ago I started the Mat Fraser HWPO program. I really like the programming but the thing I don’t like about it is that I am no longer using Beyondthewhiteboard to keep track of my progress. Ill have to do it here which is good for anyone interested in what we are doing I guess.
This is a reload week so the workouts are still hard, but less reps and less time. Today, there was a warm up on the bike. We had to use an Assault Bike because that is what we have. It is designed for a spin bike.
At the beginning of the program we did a 20 minute max ride. We got our average calories for a 20 minute time. Today’s workout is based off that time. So the 110% is 10% higher than the wattage I could hold for 20 minutes. The 80% is off that 20 minute test as well.
I held 500+ for the 110% and 300+ for the 80%. The first round of 3 sets was the hardest as the lactic acid flowed into the bloodstream but the second was a little easier and the third easier to hold the same Watts.
Finished with Plate holds :45 x 3 then Forearm curls at 15lbs each 3x20
Good group this morning.
People: Josh, Jose, Kyle, Justin, Card, Rusty, Steen
Dogs: Moose, June, Ellie