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Monday, August 10, 2015

Tuesday August 11, 2015-

HPA GOLD:
5:00 Assault Bike @90% Avg HR from 30m TT
5:00 Row @90% Avg HR from 30m TT
x4 sets
*No programmed rest. Keep transitions under 45 sec
+
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. Btn Split jerk . Split jerk 1.1 -- drop first rep to blocks --work to tough set w/ :10 rest b/t
B. Seated btn strict press, work to tough set of 5 reps
+
5 sets @ 85-90%:
15 cal Rowing
20ft HS Walk
3-5 UB Ring Muscle-ups
2 min b/t sets
+
5 sets @ 85-90%:
15 cal Rowing
AMRAP unbroken Strict HSPU - no deficit
3-5 Ub Bar Muscle-ups
2 min b/t sets

5 comments:

  1. Gold

    Row - 2:07.6/2:07.4/2:07.3/2:07.0
    AirDyne - 61 cals/62/62/68

    Thus again felt very sustainable. 30 minute riw TT pace was 2:06.0. Kept the AirDyne between 61-64 rpm, then averaged 63-65 the final set. Could've kept the same pace for at least another round or two.

    +
    Done

    ReplyDelete
  2. Power:

    A. 245
    B. 125
    +
    Completed
    +
    Completed

    ReplyDelete
  3. Gold

    90 cals 76, 76, 73

    1300m 1278m 1275m 1237m

    Went by feel. Felt like an 7 to 8 on rpe scale

    ReplyDelete
  4. Gold

    90 cals 76, 76, 73

    1300m 1278m 1275m 1237m

    Went by feel. Felt like an 7 to 8 on rpe scale

    ReplyDelete
  5. Gold

    90 cals 76, 76, 73

    1300m 1278m 1275m 1237m

    Went by feel. Felt like an 7 to 8 on rpe scale

    ReplyDelete