Monday, October 26, 2015

Tuesday October 27, 2015-

HPA GOLD:
1000m Row @75-80%
Rest 2m
500m Row @80-85%
Rest 1m
250m Row @85-90%
Rest 4m
x2 Sets
+
6 Mile AB @75% 


HPA - Power 
A1. Deficit Strict HSPU, 3-4 tough reps x 5 sets rest :60
A2. Single arm Ring Row @ 30X0, 5/5 tough reps x 5 sets rest :60

 https://www.youtube.com/watch?v=BnWKmHmxTSw
28 min EMOM:

1st min: 3-5 kipping  HSPU to Deficit

2nd min: 3-5 Bar Muscle ups
3rd min: 3-5 Tough Wtd Ring Dips
4th min: 8-12 Unbroken toes to bar

5 comments:

  1. Gold

    800m run - 3:19, 3:14
    400m run - 1:22, 1:22
    200m run - :38, :38

    HR data first set - Range 125-186, Avg 169
    HR data second set - Range 138-190, Avg 176

    6 mile airdyne
    Time: 20:56
    HR Range 137-178
    HR Avg 174
    55-60 RPM

    Running was tough, maybe a tad above percentages stated but at least was sustainable. Airdyne sucked on legs but tried to stay at steady sustainable pace.

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  2. Rowed at: 1:55/1:45/1:35 paces
    Airdyne only took 12ish minutes. I forgot to look. I'm on an old school airdyne, so I'm not sure how that compares.

    ReplyDelete
  3. Power:
    A1. Completed 4 reps each round. Worked up from 6" to 10" through the sets.
    A2. Completed
    +
    Completed. 5 HSPU @ 8"-9". 5 Bar MU. 3 dips @ 25#. 10 T2B. every round

    ReplyDelete
  4. Gold

    Results
    Set 1
    -3:53.8/1000m, 1:56.9/500m, 27 s/m
    -1:53.1/500m, 1:53.1/500m, 27 s/m
    -:54.7/250m, 1:49.4/500m, 32 s/m
    *4 Min Rest*
    Set 2
    -3.53.4/1000m, 1:56.7/500m, 28 s/m
    -1:53.5/500m, 1:53.5/500m, 30 s/m
    -:54.4/250m, 1:48.8/500m, 32 s/m
    +
    6 Mile AD
    -15:00
    *Monitor doesn't work on the AD so no way for me to track. Just did 15min worth of AD

    ReplyDelete
  5. Power:

    A. Completed 3.5-6 inch deficit
    B. Completed with 6 inch deficit 3 reps, 3 Bar MU--> 2 Bar MU--> 1 Bar MU + chest to bar pullups, 3 15# weighted ring dips, 8/10/9 reps for T2B

    ReplyDelete