Monday, April 27, 2015

Tuesday April 28, 2015-

HPA GOLD:
5 Sets:
5:00 Airdyne @base pace
Walk (or slow spin) 5 min as rest


HPA Blue:
4 sets @ high effort:
20 cal row

30 wall ball 20/14 to 10/9ft
20 cal airbike 
30 Russian KBS 32/24kg
20 cal row 
rest 5 min between

HPA - Power 
Ub strength + Gymnastic
A. Standing strict press --work to tough set of 4 reps 
+
EMOM for 12 minutes:
1st min: Push press, 3 T&G tough reps
2nd min: Ring Muscle ups, 4 reps
+
rest 6 min
+
EMOM for 12 minutes:
1st min: Strict Handstand push ups, 6-10 unbroken reps
2nd min: Bar Muscle up . CTB . Pullups, 2.3.6 -- unbroken set
 

10 comments:

  1. Evan what are your thoughts on carb back loading

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    1. That's a fairly deep question. Generally it depends... It's a tool that should be used with the right athlete at the right time and relative to that it can work like a charm or yield negative results. The main factor in this scenario being ones hormonal profile. Without seeing your lab work, or collecting blood glucose data, I'd be hesitant to recommend it as it has the potential to do more harm than good in particular scenarios (especially when dealing with those partaking In mixed modal training). Aside from that- In scenarios where it does work the results aren't as drastic as pro-carb back loading posts would lead you to believe. At the end of the day what matters most on terms of impact is balancing biological rythmes (cortisol being a big part of this), overall energy consumption, macro ratios, and then nutrient timing (in that specific order). Hopefully that made sense as I'm typing this from my phone and can't proofread what I wrote

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  2. Blue

    **NOTE** Got home today and batteries on AirDyne were out, so had to sub. Just subbed another row for the AD work. Each round had 3 20-cal rows for me.

    6:24/6:37/7:13/7:35

    This one sucked for me. Worked hard the whole time. Rounds 2 through 4, spent a few seconds on the ground recovering. Felt like I pushed hard...guess Rory's engine is a ton better than mine:-)

    @Rory...what did you row at? I started out the first couple of rounds around 1200 cal/hr, and did wall balls/KBs almost unbroken (quick 5 second break on each). Trying to figure out where you picked up 1:20 on me in the first round.

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    Replies
    1. Hey Matt, i'll check the data on the rower when I'm in later.
      My calories on the first rower were around 1600- subsequent rounds at 1500. Wall balls and KBS were split into 20/10 with 5 breaths rest.

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  3. A. 95x4, 115x4, 135x4
    +
    1st min: 155x3, 165x3x4 sets, 175x3
    2nd min: all unbroken, smooth and easy
    +
    1st min: 6x4 sets, 4x2 sets big fatigue and pump
    2nd min: first 4 sets RX, last 2 only 2 PU at end, just died out

    Fun quick session. First time doing bar MU and probably not wise to do them in a mixed emom in a complex. Tweaked left shoulder a bit, it was going over first and think I did it on last couple sets but nothing major I don't think. Couldn't press them out due to low ceiling but was getting over bar and catching on stomach/chest. Shoulder should be fine.

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    Replies
    1. Shoulder feels fine today. I thought it would but wasn't sure.

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