Friday, October 17, 2014

Saturday October 18, 2014-

HPA-Gold:
3 Sets @high effort (90%)
500m Row
20 Thruster @65/45#
20 Burpee
20 DB Snatch (10/arm) @50/35#

Rest 4-6 Minute B/w sets
+
10-15 Minute Rest
+
18 Minute AMRAP @moderate effort (80-85%)
150 cal Airdyne
40 DU's
200m Farmer Carry (16kg/arm)



HPA- Blue
For Time @ 85% Row 1k 40 Burpee over Rower Row 1K rest 10 min For Time @ 85% 3 rounds: 15 KBS 32kg/24kg 15 Wall Ball 20/14# to 12/10 ft 15 Box jump over 24/20" rest 10 min For Time @85% 1 mile airdyne 200 double unders 1 mile airdyne 

HPA - Grid
High% short testers (x3) + (1) Low effort aerobic
4 min AMRAP:
2 Rope climb to 15ft
10 Thrusters @ 75lb/55lb
+
rest 5 min
+
For time:
30 Step Down Box jumps @ 30"/24"
30 KB swings @ 32kg/24kg
+
rest 5 min
+
For time:
12-9-6-3
Burpees to 6" touch
CTB Pullups
+
rest 5 min
+
10 min @ Low effort:
200m row
10 Goblet Squat @ 24kg/16kg
200m jog
15 russian swings @ 24kg/16kg
10/10 Alt box step ups @ 24"/20"
15 unanchored sit ups  

9 comments:

  1. Blue

    Results

    11:56
    +
    8:28
    +
    9:00
    *Did 50 burpees by mistake so a bit slower than it should've been...oh well onward!

    ReplyDelete
  2. 4:30, 4:30, 4:28
    +
    1+40 du

    Evan any chance you can tell zach and myself and who ever else is following and not posting about what the next cycle looks like and what the days will look like. Like you explained when we started.

    ReplyDelete
    Replies
    1. Yes. I'll post the hap-gold training split on monday when we begin the cycle.
      As a general statement though: the training priorities will remain the same (minus some small changes based on the results i've seen here on the blog the past few months), but the rx's/ training methods will change to reflect the time of year/ training phase.

      Delete
  3. Blue

    11:30
    10:54
    26:10...I still hate DUs.

    ReplyDelete
  4. Blue

    11:54
    +
    9:54
    +
    21:50

    Substituted a 1600m row for the Airdyne. I'm guessing they're not really equivalent because Vic smoked me!

    ReplyDelete
    Replies
    1. Johnny,

      Your a brave man hitting that rower twice...lol. Nice work man.

      Delete
    2. it wasn't by choice, Vic. Thinking of just buying an Airdyne for our box because lately the Concept 2 has become the bane of my existence...

      Delete
  5. Blue:
    13:15
    +
    10:34 (the 24kg was pretty tough!)
    +
    23

    I substituted a 1600m row for airdyne as well.

    ReplyDelete
  6. Gold

    5:27, 5:42, 5:57 Burpees killed me, did 13.1 with comp crew last night
    +
    1+27 Cal

    ReplyDelete