HPA GOLD:
5:00 Assault Bike @90% Avg HR from 30m TT
5:00 Row @90% Avg HR from 30m TT
x3 sets
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20:00 Z1- cyclical modailities, locomotion (ie- bear crawl, duck walk etc), and targeted DROM
Notes:
-if you dont have HR data from the 30 Min TT aim for......2-4 RPMs under avg for AB and 2-3s over avg pace for row.
-there is no programmed rest here. As such the only breaks should be transitions between AB/Row.
-report cals/ meters for each interval as well as totals. Also note how sustainable this pace felt.
HPA - Power
A. Split Jerk Cluster, 1.1 - work to tough set, use blocks and drop each rep from overhead
B. Wtd Strict Dip on Stationary Bar @ 30X1, work to tough set of 3 reps
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8 sets @ 85-90%:
:40 Row for cals
5-7 UB Strict Dips
5 Burpees
1m30 b/t sets
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8 sets @ 85-90%:
:40 Assault bike
3-6 Strict HSPU
5 Shoulder to overhead @ 135lb/95lb
1m30 b/t sets
Power;
ReplyDeleteA. 260#
B. 90#
+
Completed
+
Completed
30 min AirDyne pace 63-65 rpm (430 cals total)
ReplyDelete30 min rowing piece - 2:06.0 pace
Rows: 2:07.8/2:07.6/2:07.5 (all between 1180 and 1195 meters)
AirDyne: RPMs between 60 and 63. Cals were 61/61/64
I thought pace was pretty easy to maintain. Could've done at least 3 more sets at the same pace, I think. Possibly more.
+
15 minutes of duck walks/forward and backwards bear crawls. Hadn't done many duck walks before this week. Felt great afterward.
POWER
ReplyDeleteA. 240 (old 1 rep PR)
- hit 250 for 1 barely missed the 2nd
B. 105#
C. Done - unbroken sets of 7 dips
Done - unbroken sets of 3 HSPU
Gold
ReplyDeleteRows:
1. 1292m
2. 1276m
3. 1267m
157 avg HR Throughout
+
AMRAP 20
AD @ z1
*@ 5,10,& 15m 20m bear crawl+20m duck walk
129 avg HR