Tuesday, March 31, 2015

Wednesday April 1, 2015-

HPA GOLD:
For Time:
300 ca Airdyne (200 cals if using assault bike)
200 Double Unders
1,000m Row

Notes:
-take note of total time, as well as time after AD and DU's
-ntoe limiting factors (ie- respiration, locaized musclar endurance, cognitive fatigue etc)



HPA-Blue
3 sets @ 80,85,90%
1000m row
100 double unders
rest= work

HPA - Power
Squat (int) - snatch (mod) - clean battery
A. Back squat 20X1, work to moderate set of 5 reps within 5 sets (nothing more than 80%RM)
B.
Squat snatch, 1 rep every 1 minute x 10 sets (use 65-75%RM)

C. Power Clean & Push jerk, 1 rep every :80, start @ 60%RM and add 1lb per set until you reach a tough set

Hold hanging L-sit for :08-:15 every 1 minute x 8 sets


4 comments:

  1. Blue

    Results
    -5:05 (3:55 1000m) UB Du's
    -5:03 (3:48 1000m) UB Du's
    -5:09 (3:55 1000m) 25,25,35,15
    *Out of gas for the last set. Worked out this morning for the academy so that had some thing to do with it as well.

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  2. Red:

    A. 155# 155# 155# 160# 160#
    B. Completed all 10 sets @75#
    C. Started with 100# and stopped at 31 sets ending at 150#. *only had 1lb plates, so each jump would be 2lbs. (Example: 100, 102, 104, 105, 107 etc).

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  3. Blue

    Results:
    Set 1: 6:53 (3:58 row). Couldn't find rhythm on double unders at all. Small sets until 2x20 to finish it.
    Set 2: 6:28 (3:54 row). Double unders better. Sets of 15-25.
    Set 3: 6:26 (3:50 row). Ran out of gas on the double unders.

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