Friday, September 19, 2014

Saturday September 20, 2014:

HPA-Gold:
AM
30 Minutes of Z1:
(Row or airdyne/ road bike)
+
10-20 minutes of Skill work
(HS walks, Bar MU, Pistols etc)

PM
20 Minute AMRAP @85-90%
30 cal Airdyne (sub = row)
15 Box Jump Overs (24"/20)
15 KBS (1.5/1)
15 Situps
30 DU's
*Dont spill over here. Goal is a high output while staying aerobic (ie- try to hit your ~25m tester pace for todays 20m peice).


HPA- Blue
Row 500m @ 90%
Rest 3 min
Row 1000m @ 85%
Rest 5 min
Row 2000m @ 80%

HPA - Grid
Snatch tech - gymn emom - :30/:30
Squat Snatch Cluster, 1.1 @ 70%RM x 6 sets, 2 min
+
EMOM for 10 minutes:
1st minute: 3 Freestand kipping handstand push ups
2nd minute: 8-10 Toes to Bar
+
4 sets @ 90%:
30 sec R Arm KB Snatch @ 32kg/24kg
30 sec rest
30 sec DU's
30 sec rest
30 sec L Arm KB Snatch @ 32kg/24kg
30 sec rest
30 sec Box Jump overs @ 24"/20"
30 sec rest

6 comments:

  1. 500 @ 1:43

    1000 @ 3:34.4 w/ 1:47.1 split

    2000 @ 7:44.3 w/ 1:56.1 split

    ReplyDelete
  2. Blue

    Results

    -245# (failed 255#) yesterdays PC
    +
    500m-1:41
    1000m-3:41
    2000m-7:57
    *a lot tougher going in reverse order. Had a little is a mental block during the 2000m row fell off pace. Onward!!!

    ReplyDelete
  3. All AM

    30 min AD done
    +
    Bar MU Work for 10-20 min, did sets of 3 every two min
    +
    Did a workout with the comp class at my gym that looked fun
    15-12-9-6 OHS @ 135
    10-6-4-2 MU
    7:55 i think
    +
    20 min AMRAP
    3 rounds + 1 KBS

    ReplyDelete
  4. Am work done as rxd
    5 rounds
    Calorie counter on airdyne went out so I went for 1:30 each round on it.

    ReplyDelete
  5. Blue

    1:38
    3:38 (1:49/500M)
    7:44 (1:56/500M)

    This was harder than I thought. Compared to last week, my 1000 and 2000 row were slower by 1 and 3 seconds/500M, respectively.

    ReplyDelete