Monday, September 21, 2015

Tuesday September 22, 2015-

HPA GOLD:
EMOM for 20 Min:
1st: 10 UB C2B Pullups
2nd: 10 UB Thrusters @95-115
3rd: 30-50 UB DU's
4th: 10 BJ Step Down @24"
+
20 Minutes low effort Assault Bike or 15 minute low effort run 


HPA - Power 
15 minute LIGHT rowing 
*Perform 3-5 Strict HSPU EMOM 

5 min rest 

15 minute LIGHT AirBike 
*Perform 3-5 Strict Pronated Chest to Bar EMOM 

rest as needed 

:08-:10 every :30 x 15 sets 
Alt from Holding hanging knee raise to Holding hanging L-sit hold (:01 pauses in each hold) 
https://youtu.be/XVRK-FbJySk 

1 comment:

  1. Power

    Sub 15 min airdyne for rower - 50-60 RPM
    Strict HSPU x 5 x 15 sets EMOM (75 total, very happy with this)
    HR Data for grins
    Range 90-170
    Avg 154
    2 min recovery 160 to 113 sitting down

    15 min airdyne 50-60 RPM
    strict CTB pullup x 5, 5, 5, 3, 3, 3, 3, 3, 3, 4, 4, 4, 4, 4 (53 total, fatigued much faster here)
    HR Data for grins
    Range 127-170
    Avg 161
    2 min recovery 160-115 sitting down

    Knee raise/L-sit combo x :08-:10 x 15 sets every 30

    Was very happy with the HSPU, by far most strict I have done in a workout. The last two inches on pullups was what kept me from doing more. Was actually pretty happy with core work too, didn't know if I'd be able to do it on the :30, was tough but doable.

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