Week four of the High Performance Athlete Competitor's Program is officially in the books; and at this point we'd like to hear some of your feedback (positive or negative). Please leave us a review, and any comments you may have, within the review section of our Facebook page.
Thanks again!
High Performance Athlete
HPA-Gold:
9 Minute AMRAP @80-85%
800m Run
10 T2B
12 Hand Release Pushups
14 Alt Step Ups (24/20)
Rest 9m x2 sets
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10 Minute Intermission
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For Time @80-85% (steady pace)
7/7 Light KB Snatch
7 Situps
750m Row
60m Bear Crawl
Rest 4-6m x2 Sets
HPA- Blue
2000m row @ 80%
rest 5 min
1000m row @ 85%
rest 3 min
500m row @ 90%
* efforts should be in negative splits, record times of each % effort set
HPA Grid
Snatch tech - gymn EMOM - :30/:30 x 5
Squat Snatch Cluster, 1.1.1 @ 60-65% x 6 sets rest 2 min (make all sets the same weight)
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EMOM for 8 minutes:
1st minute: Deficit strict handstand push ups @ 8", Max unbroken reps
2nd minute: 4-6 Unbroken Bar Muscle Ups
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5 sets @ 90%:
:30 Airdyne
:30 rest
:30 L-arm KB swings @ 32kg/24kg
:30 rest
:30 Dbell Thrusters @ 30lb/20lb
:30 rest
:30 R-arm KB swings @ 32kg/24kg
:30 rest
Blue
ReplyDeleteResults
Rowing
2000m-7:36 (1:54/500m)
*Rest
1000m-3:41 (1:50/500m)
*Rest
500m-1:43 (1:43/500m)
*Tough wod legs are taxed (lactic acid)
Blue
ReplyDelete1) 7:31.5 (1:52.9)
2) 3:42 (1.51)
3) 1:42.5 (1:42.5)
Gold
ReplyDelete1+10 T2B
1+800 m run
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5:18
5:43
1) 7:59 (1:59)
ReplyDelete2) 3:32 (1:46)
3) 1:35
I'm really interested in some insight here. Compared to Vics and AJs results I see a bigger increments in 500m avg times from 2k to 500m. I tried my best to maintain a 80% pace for 2k and thought of what I could maintain for 4k.
The faster 2k times could speak for a better aer system...is it just that?
I would enjoy having a comment from the coaches.
Good question. I can't say for certain that it indicates a better aerobic system overall (as this is just one data point/ modality). But, based on the % efforts relative to the scores I can say it indicates that on a spectrum of powerful to enduring you would lie closer to the powerful side, where they would lie closer on the middle ground. If someone where far on the enduring side (like myself) you would see the scores clustered even closer together (in terms of pace).
DeleteDoes that make sense in the context I provided?
Yes, just what I thought, thanks for your comment.
Delete1+10 t2b
ReplyDelete1+ 2 hr push-ups
4:40
4:41
I don't have facebook. Pleased with everything, looking forward to the future and what that holds.
DeleteBlue
ReplyDelete7:34 (1:53/500M)
3:36 (1:48/500M)
1:46
Set my damper to 10 for all three rounds. I was pretty gassed by the last one, which was the only time I didn't beat my pace boat.
Blue
ReplyDelete9:13
4:21
2:05