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Friday, October 3, 2014

Saturday October 4, 2014-

HPA-GOLD:
For Time @85%
750m Row
15 WB Slams
15 Burpee
15 Alt Step Up
800m Run
Rest 7m
+
6 Minute Airdyne @85%
Rest 10m
+
For TIme @85%
800m Run
15 Alt Stepup
15 Burpee
15 Ball Slam
750m Row
+
6 Minute Airdyne @85%


HPA- Blue
Five sets of the following: Row 600m 9 box jump over 24/20 12 C2B pull up 15 wall ball rest 4 min x 5 sets

HPA GRID
High% short testers (x3) + (1) Low effort aerobic
2 Rounds for time:
30 Wall Balls @ 20lb/14lb
30 KB swings @ 32kg/24kg
+
rest 5 min
+
3 rounds for time:
2 rope climbs to 15ft
10 thrusters @ 95lb/65lb
+
rest 5 min
+
For time
30 Pullups
20 CTB
15 Bar Muscle ups
+
rest 5 min
+
10 min @ LOW effort
250m row
200m jog
15 unanchored sit ups
10 HR push ups

5 comments:

  1. Gold

    9:33
    +
    9:33

    Used 24" box and 30# slam ball

    What are WB Slams? I just did slam ball slams

    ReplyDelete
  2. Blue

    - 4:25
    - 4:30
    - 4:40
    - 4:47
    - 4:50

    Went too hard on my first row and tripped on my first two reps of BJOs. Took it down from <1:45 to <1:55 for sets 2-5 and was able to do the BJOs with lateral hops easily.

    ReplyDelete
  3. Blue

    Results
    -3:59
    -4:09
    -4:33
    -4:34
    -4:38
    *coming down with a cold, so this was rough felt pretty gased after the 3rd set. The guys I was training with did great really help me push through.

    ReplyDelete
  4. 4:46, 4:56, 4:50, 5:00, 5:23
    tried to stay mainly aerobic, 4th+5th was tough. C2b were 6+6, later 4+4+4, need to nail them until the open aaaand lose some weight until march.

    ReplyDelete