Friday, October 16, 2015

Saturday October 17, 2015-

HPA GOLD:
20-15-10 @steady pace (80-85%)
cals on Rower
Push Press @75#
(rest 5-10 Minutes)
+
+
21-18-12-9-6-3 @steady pace (80-85%)
Cals On Airdyne
Burpees 


HPA - Power
A. "Paused" Snatch Balance . "Paused" Overhead Squat, 1.1 every :90 @ approx 60% of best Squat Snatch x 8 sets 
B. CTB Pullups, 6-10 unbroken reps x 7-12 sets (looking to accumulate approx 70ish reps without ruining yourself AKA 6 reps x 12 sets or 10 reps x 7 sets, figure the math anywhere in between. All sets should be equal) w/ no drop off) 
C. Kipping HSPU, same deal as part B 
D. 8 sets: (more jump rope practice
:20 Double Unders 
:20 rest     

2 comments:

  1. Gold

    4:43 - subbed 400, 200, 100 meter runs for cals on rower, don't have rower
    Max HR 185
    Avg HR 176
    +
    7-8 mins rest
    +
    15:17
    Max HR 186
    Avg HR 178

    Definitely feel like my lactate threshold has to be in the 175-180 range cause I can feel a significant difference when I am moving at a 170-175 HR as opposed to 180 plus. Did 5 sets of 20 double unders on the minute before and after training today, did 3 sets out of 10 unbroken again, almost a 4th so slight improvement from yesterday, other sets were broke 2-3 times for most part. I still can't believe I'm so bad at double unders.

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  2. Power:

    A. Completed 125
    B. Completed 7 sets of 10
    C. Completed 10 sets of 7 strict...
    D. Completed

    ReplyDelete