Monday, July 27, 2015

Tuesday July 28, 2015-

HPA GOLD:
1k Row @2-3 sec Faster than 30 Min Row Pace
Rest 1 Minute
x5 sets
+
20 Minute Assault Bike @~120 BPM (moderate conversational pace)

Note:
-aim for exact pace +/- each set
-report HR data is avaialble
-note effort used to susatin Rx'ed pace


HPA - Power 
A. Push Press . Push jerk . Split Jerk, 1.1.1 - work to tough set, use blocks and drop each rep from overhead
B. Close Grip Bench press, work to tough set of 3 reps (18"-ish Width)
+
8 sets @ 85-90%:
:30 Row for cals
3 CGBP @ 85% of part B
1 min b/t sets
+
8 sets @ 85-90%:
:30 Assault bike for cals
3-6 UB Strict HSPU-- modify to work within given rep range
1 min b/t sets 

4 comments:

  1. Previously did the 30minute tester - 7773 metres at 1.55/500 average pace, 23 s/m

    5x1000m
    Average - 1.53.5 @ 20 s/m
    1) 1.52.6 @20
    2) 1.52.6 @21
    3) 1.55.4 19
    4) 1.53.6 20
    5) 1.53.5 20

    Was definitely work but not busting. Focused a lot on rhythm and technique to have a lower stroke rate.

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  2. Gold
    30 minute row pace: 2:06.0

    Today
    2:03.7
    2:03.6
    2:03.6
    2:03.7
    2:03.6
    +
    AirDyne done

    Like Rory...felt like I was working, but it was certainly manageable. Could've gone a few more intervals at that pace, I think. Stroke rate was generally in the 20-23 s/m range.

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  3. Power:

    A. 210#
    B. only worked up to 185#. This was really bothering my arm. Decided not to push it.

    8 rounds AD/HSPU. 8/8 completed. HSPU using between 6" and 9" deficit.

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  4. Gold

    Pace:
    1. 1:53
    2. 1:53.7
    3. 1:52.9
    4. 1:53.3
    5. 1:53.7
    157 avg HR
    *felt very good the first 500-750m, fatigue set in after this point

    AD:
    127 avg HR
    *52 avg RPM

    ReplyDelete