Friday, August 29, 2014

Saturday August 30, 2014:

HPA-Gold:
10 Minute AMRAP @80-85%
50 cal Airdyne
25m x4 Shuttle Run (there and back =1)
13 Burpee
Rest 10m
+
8 Minute AMRAP @80-85%
40 cal Airdyne
20m Walking Lunge
10 T2B
Rest 8m
+
6 Minute AMRAP @80-85%
30 cal Airdyne
15 KBS (1.5/1)
7 Hand Release Pushups


HPA-Blue
500m row @ 2k PR pace
rest 2 min x 8 sets
rest 8-10 min btwn sets 4 & 5 

HPA Grid 
Sat - Snatch tech - gymn EMOM - :30/:30 x5
Squat Snatch . Hang Squat Snatch, 1.1 @ 55-60%RM x 8 sets rest 1 min
+
EMOM for 10 min:
1st min: 3-4 Unbroken Bar Muscle ups
2nd minute: 25 ft Unbroken Handstand Walk
**This should be moderate effort, scale reps or distance if it is too much effort**
+
5 sets @ 90%:
:30 Box Jump overs @ 24/20"
:30 rest
:30 Power snatces @ 75lb/45lb
:30 rest
:30 Burpee over barbell
:30 rest

6 comments:

  1. Blue

    Results

    -1:46
    -1:45
    -1:45
    -:145
    *Rested 10 min
    -1:45
    -1:46
    -1:45
    -1:48
    *Lasted set was tough legs taxed

    ReplyDelete
  2. 1:43:3
    1:43:3
    1:43:3
    1:43.1
    8 min rest
    1:43.2
    1:43.2
    1:43.2
    1:43.2

    ReplyDelete
  3. Zack Imboden

    Gold

    2+3 Cal
    +
    2+6 Cal
    +
    2+5 Cal

    ReplyDelete
  4. Blue

    143
    145
    148
    149
    ~ 8.5 minute rest
    147
    148
    149
    150

    Feel like I'm getting a cold, which made this session terrible. The first 6 rounds I felt like I was able to keep an even stroke at ~30-31, but had to pick up the pace on the last 2 rounds to ~38 strokes in order to keep up with my pace boat.

    ReplyDelete
  5. Blue

    1:45.2
    1:45.1
    1:44.8
    1:44.9
    9 min rest
    1:46.7 (stopped to early)
    1:41.7
    1:44.7
    1:43.8

    ReplyDelete