Monday, November 24, 2014

Tuesday November 25, 2014-

HPA-Gold:
30 Sets:
:30 AD @80/85/90%
:30 AD @50%

Notes:
-First 10 sets @80%, 2nd 10 sets @85%, last 10 sets @90%
-Do spill over here- if you cannot maintain output from set to set back it off.
-record total cals/ distance for the entire 30m piece, as well as approx wattage for the 80/85/90% efforts respectivley.


HPA- BLUE
A. Incline bench press, build to a max B. 50 strict pull ups for time + 10 RFT: 4 KBS 32/24 kg 6 Burpees 8 wall ball 20/14 

HPA - Power 
EMOM x 35 mins:
Min 1-6 - 4 tough Shoulder Press
Min 7-12 - 4-5 unbroken Ring Muscle-ups
Min 13-18 - 5-8 Strict HSPU
Min 19-24 - 10-12 unbroken CTB
Min 25-30 - 12-15 Push-ups
Min 31--35 - 15 anchored strict sit ups   

**if rep range for gymnastic movements are unachievable /repeatable then scale number**

6 comments:

  1. Blue

    Results

    A) 230#, 1st time doing a 1rm incline bench so this is a good baseline.
    B) 4:35
    +
    11:58
    *Rough morning low on energy. Didn't get much sleep so the tank felt pretty empty to push any harder. Glad Doug was there helped with the push a little bit.

    ReplyDelete
  2. Blue

    A) up tp 110kg (115kg went up but butt was far off the bench and basically it was was not an incline bp)
    B) 10:37 pullup strength endurance = weakness
    +
    11:47, really pleased with that time

    ReplyDelete
  3. Blue:
    Worked with Vic this morning
    A) 235#
    B) 4:27
    +
    11:24

    ReplyDelete
  4. Blue
    A) 102.5 KG
    B) 6.41
    + 9.17
    Did the session in the morning pre breakfast, running on a black coffee. Definitely felt sluggish. First time I've ever done incline press!

    ReplyDelete
    Replies
    1. My incline was the bench with a 20kg bumper plate underneath

      Delete
  5. Blue:
    A. 95 (5lb PR)
    B. 10:33 (all strict)
    +
    10:38 (used 16kg- shoulder is still not 100%)

    ReplyDelete