HPA GOLD:
60 Minute Row for Max Distance
-note score/ avg pace
HPA-BLUE
For Time:
100 cal row
100 Wall ball 20/14 to 10/9
100 cal airbike
HPA - Power
Snatch % - Ub strength - Gymnastic - mixed EMOM
Squat Snatch, 1 rep x 10 sets rest 1 min (start @ 65%RM and go up 5% every 2 sets)
+
A. Bench Press, work to tough set of 2 reps
B. Bench Press, 2 reps @ 93% of part A x 4 sets rest 2 min
+
EMOM for 5 minutes:
6 Ring Muscle ups (go for unbroken)
+
rest 5 min
+
12 min EMOM:
1st min: 10 CTB Pullups (go for unbroken)
2nd min: 10 Kipping Handstand push ups (go for unbroken)
Blue
ReplyDelete19:37 - off rower at 6:00, first wall ball at 6:21. Finished wall balls at 12:51.
Also, my AirDyne with digital monitor broke...using analog monitor. Have done some testing and believe I have the cals right based on the load indicator "odometer". So might have been a little off on the AirDyne cals, but should've been pretty close.
Power
ReplyDelete140x1x2, 150x1x2, 165x1x2, 175x1x2, 185x1x2 - all very easy
A. 225x2, 255x2 - tough but some left in tank
B. 235x2x4 sets
EMOM 5 - MU x 6, 6, 6, 3+3, 2+1+1 (28 total, hit the wall when I had to break)
EMOM 12
1st min - CTB pullups x 10 x 6 sets unbroken (had to kip last few on last 2 rounds)
2nd min - HSPU x 10, 10, 10, 6, 5 - (hit the wall again and decided to just do what I could unbroken)
Felt super fresh today, definitely for the barbell portions. Also snatched in my Nike Metcons today and I didn't feel a ton of difference. I won't do this on days I go really heavy but nice to know I can do it and not have any trouble. Gymnastics felt good too just hit the wall on MU and HSPU. Definitely feel like I could beat my PR of 10 unbroken on muscle ups, I also feel if I had longer straps I could do even more. Got huge pump on CTB/HSPU almost so much that it almost hurt after I finished lol.
Correction
DeleteHSPU x 10, 10, 10, 10, 6, 5