Monday, October 19, 2015

Tuesday October 20, 2015-

HPA GOLD:
20 Sets:
:05 sec AB Sprint- All Out
:55 sec AB- slow spin 
+
6 Rounds:
250m Row @80-85% effort
250m Row @low effort 

+
30:00 Assault Bike @120-140 BPM 

HPA - Power 
A1. Standing Strict Press, 5 tough reps x 5 sets rest :60
A2. Wtd Pronated Pullup, 5 tough reps x 5 sets rest :60
+
10 sets: 

3-5 Strict HSPU to Deficit @ 30X0
rest :50 

3-5 Strict Ring Muscle-ups
rest :50 

4-6 Strict Toes to Bar
rest :50
*Sub strict RMU for 5 Strict CTB + 5 Strict Ring Dips*
 

5 comments:

  1. Gold

    20 sets
    all out - 116-120 RPM
    easy spin - 45-50 RPM

    HR range 120-177
    HR Avg 165
    +
    6 sets
    200 meter run up hill - between 38-42 seconds
    200 meter easy jog downhill - between 80-85 seconds (real easy jog)
    total time around 12:30

    HR range - 135-186
    HR Avg 177
    +
    30 mins airdyne between 120-140

    Solid session today, not feeling quite as beat up today from yesterday as I thought I would but glad there were no lifting or gymnastics involved today. Did my 5 sets of 20 DU EMOM before and after the session. Did 5 maybe 6 sets unbroken today, and only broke 1 out of the 10 sets more than once. Most unbroken sets took 13-14 seconds. I was definitely spinning too fast before and wearing myself out and my rope was going faster than my feet. Also got a new rope that may be helping a bit. Hope I keep progressing here cause have a lot of work to do.

    ReplyDelete
  2. A. Around 7-8 cal per work session
    B. Between a 1:30 and 1:40 pace for 250
    C. Done

    Feeling better than I thought for not doing cf since the open.

    ReplyDelete
  3. Power:

    A1. 115
    A2. 15
    +
    Completed. Down to 2 strict MU by the end.

    ReplyDelete
  4. Power:
    A1. 77#
    A2. 2.5#
    B. Completed- 2 inch def for HSPU and 2 strict muscle ups in singles and 4 strict T2B.

    ReplyDelete
  5. Power:
    A1 @60kg
    A2 @+5kg

    Had to skip halfway of last part, I was drained mentally and physically

    ReplyDelete