Tuesday, September 23, 2014

Wednesday September 24, 2014-

HPA-GOLD:
3 Sets @85%
600m Row
400m Run
6:00 Airdyne
Rest 10m B/w sets
*Record time it takes to comlete row+run, and distance on the AD.
+
10-15m Z1 Cooldown 


HPA-Blue


4 sets @ high effort:
2 min row 
10 Heavy Dumbell thrusters (5/5)
rest 2 min 
2 min airdyne
10 heavy Dumbell thrusters
rest 2 min  



HPA - Grid
Snatch pull - jerk skill - short gymnastic tester
A. Snatch Pull @ 1RM snatch, 1 rep x 8 sets rest 1 min
B. Split Jerk,1 rep per min x 12 min (4 @ 55-58%RM, 4 @ 62-65%RM, 4 @69-72%RM)
+
For time:
12-9-6-3
Bar Muscle ups
Handstand push ups to 5" deficit

10 comments:

  1. Blue

    Results

    4 sets (thrusters @55#)

    -45 cal row+10 & 38 cal+10
    -37 cal+6+4 & 32 cal+6+4
    -32 cal+5+5 & 29 cal+5+3+2
    -29 cal+4+3+3 & 24 cal+4+3+3
    *this was horrible! The thrusters were really taxing and tough.

    ReplyDelete
  2. For Blue, shlould the thrusters be one-armed, alternating?

    ReplyDelete
  3. Blue

    Thruster with 45lbs

    Rows between 1:37-1:43min/500m

    *this was pretty spicy ... ouch!

    ReplyDelete
  4. A1. Row Cals/thrusters @ 55#
    43/10, 38/10, 37/10, 36/10

    A2. Airdyne Cals/thrusters @ 55#
    34/10, 32/10, 33/10, 33/10

    ReplyDelete
  5. Set 1
    Row- 2:02
    Run- 1:45
    Airdyne- 3.4 km
    Set 2
    Row- 2:01
    Run- 1:46
    Airdyne- 3.3 km
    Set 3
    Row- 2:01
    Run- 1:46
    Airdyne- 3.3 km

    ReplyDelete
  6. 1) 4:13 + 78 Cals
    2) 4:18 + 90 Cal
    3) 4:19 + 90 Cal

    All rows were around 2:00-2:10

    ReplyDelete
  7. Blue:

    We do not have access to dumbells and an airdyne. Instead, we did 8 rounds of 2 min rowing and barbell thrusters.

    1. 500m/90#
    2. 480m/75#
    3.-7. 440m/75#
    8. 435m/75#

    I thought I was gonna puke. So.Tough.

    ReplyDelete
  8. Blue

    - 534m/540m
    - 515m/508m
    - 495m/496m
    - 499m/505m

    Our box doesn't have an Airdyne or dumbbells, so I rowed for both and used 125lb barbell the first round and 115lb for the rest. My rowing hit a bottom point the beginning of the 3rd round but then I got a second wind. Also, my thrusters were better the second half. I went from breaking them up 5+5 to 7+3 or 8+2.

    ReplyDelete
  9. blue
    airbike on assault with new display
    41cal, 27cal
    42cal, 27cal
    41cal, 27 cal
    all thrusters ub w/ 55#

    I know this looks aerobic and sustainable but it didn't feel that way. Stopped after 3rd round cause my injured quad didn't feel well.

    ReplyDelete