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Monday, September 8, 2014

Tuesday September 9, 2014:

If you haven't already, check out Hooklip Media's video featuring Coach Kyle!
And please do us a favor and post your results. Each daily post is getting a few hundred views, but only a handful of responses so not everyone is leaving their feedback- In the long run doing so will only help you as it allows us to continue customizing the programs to the needs of those following. 
Thanks,
High Performance Athlete 

HPA-Gold:
For Time @80-85%
1k Row
800m Run
Rest = Work x3 Sets
+
Rest as needed (10m max)
+
OTM for 14 Minutes (all @80-85%)
E: 30 second Airdyne
O: 10 KBS (1.5/1)+ 5 Burpee


HPA- Blue
A. Push Jerk .Split Jerk, build to a tough set B. Push Press 2-3 reps x 6 sets ,rest 2 min + 10 Power Snatch 95/65 15 Overhead Squat 95/65 20 Pull Up rest 5 min x 3 sets ALL OUT EFFORTS 

HPA - Grid 
mixed modal cond. - high%
3 min AMRAP @ 90%
10 Box jump over @ 24"/20"
6 KB thrusters @ 24kg/16kg
-- 3 min rest
3 min AMRAP @ 90%
100m run
5/5 Double arm KB Overhead Walking lunges 24kg/16kg
-- 3 min rest
3 min AMRAP @ 90%
10 cals on AD
10 CTB
-- 3 min rest
3 min AMRAP @ 90%
10 Deadlift @ 155lb
10 Latera barbelll burpees
+
rest 10 min
+
repeat all (4) 3 min AMRAPs  

11 comments:

  1. I've been meaning to ask this for a while 80-85% is that of our max hr?

    ReplyDelete
    Replies
    1. No; its a subjective measure of effort. Ill give you some examples since its easier to explain it that way...

      50% work is Z1 (very easy, so much so that it doesnt feel like work at all)
      60-75% (getting a sweat going, but still moving at a conversational pace)

      10 Minute AMRAP @80%
      -This is the equivalent of your 20 minute tester pace. So it should be sustainable work. Ie- we can do 10 Min AMRAP @80% x3 sets w/ 10 min rest and you should be able to hold the same output each time.

      10 Minute AMRAP @85%
      -15 minute tester pace. This is sustainable when repeating sets, but feels like fairly tough work.

      10 Minute AMRAP @90-95%-12 Minute tester pace. This isnt all out, and is just barely sustainable (ie- starting to toe the line, but not crossing it)

      Then you can extrapolate these to different time domains. so say...
      :30 Row @80%
      :30 Row @50%
      x10 Sets
      -on the sets @80% pick a pace that would be tough for a 60s effort, then @50% take is VERY slow. This way your accumulating a lot of Sub-maximal volume
      ie) if we were doing 10 min x3 @85% we'd be accumulating 30 min of work at you're 15 Minute tester pace, but doing it in a way that is sustainable. Does that make sense?

      Also note that these specific Rx's only apply to AEROBIC work. When we get into anaerobic work we'll go into details of how to pace that relative to the given %'s

      As for right now we'll be doing 80-85% work for the most part to accumulate volume at moderate efforts. Then we'll begin to layer in sharpening work @90-95%. During the intensification phase/ late accumulation phase is when we get into a wide range of %'s in different time domains so you can really learn how to operate your engine.

      Delete
  2. A. 205 push jerk/215 split (could go heavier but this was fairly tough)

    B. 135x3/155x3/165x3/175x3/185x3/195x1.5 :(

    Didn't hit the last part due to shoulder pain.

    ReplyDelete
  3. Zack Imboden

    Gold

    8:03, 7:56, 8:00

    14 min emom done

    ReplyDelete
  4. Blue

    A. 205 (I still have problems with lowering the weight between reps if it gets heavier)
    B. 145/3/6 (played a bit with touch and go and kept it lighter)

    *had to leave out the conditioning part because I am getting a cold

    ReplyDelete
  5. Blue

    A. 165
    B. 125x1, 135x5
    +
    2:21
    3:35
    3:56

    Took it a little easy on the strength work because my neck still wasn't 100%. Then came the conditioning. The snatches were pretty light, and the OHS were a bit of a challenge because my lower body was sore from yesterday. The real trouble started when I got to the pull-ups. My butterflies burned out by the middle of the second round and kipping negatively affected my time.

    ReplyDelete
  6. A: to 100kg
    B: 70,75,80,85,90,95(2)

    2:17
    2:33 (pu 10+10)
    4:01 (ohs 9+6, pu 7+7+6)

    After second round my forearms were smoked

    ReplyDelete
  7. A. 155
    B. 145
    +
    3:12
    2:56
    3:09
    (all strict pull-ups)

    ReplyDelete
  8. A. 135, 185, 205, 225, 240, 250 (missed first set, hit it on second try)
    B. 135, 155, 175, 185, 195-all x3, 205x2
    +
    Eliminated the OHS
    3 rds completed, didn't keep track of time. Shoulders are smoked!!!!

    ReplyDelete