HPA GOLD:
For Time:
15 S2OH (95#)
20 Cal Row
30 DU's
Rest = work
x3 Sets
+
5 Minute Rest
+
For Time:
20 C2B
20 cal Assault Bike
20 Burpee
Rest = work
x3 sets
HPA - Power
A. Halting Snatch DL . High Hang Squat Snatch . Squat Snatch, 1.1.1 @ 55%RMx 8 sets rest 1 min b/t sets
B. Kipping Deficit HSPU @ 3", 6-10 unbroken reps every :60 x 10 sets
C. CTB Pullups, For time 20 sets of 5 unbroken reps
D. For time:
Unbroken Double Unders
50-40-30-20-10
+
rest 1 min
+
For time:
Unbroken Double Unders
10-20-30-40-50
*Any trips, slips, stumbles or breaks, must start at the bottom of the given rep range*
Power
ReplyDeleteA. 40kg
B. Reps: 6-6-6-4-3-3-3-3-3-3
C. 20:31
D. 7:17
Power:
ReplyDeleteDid comp class with home gym.
Did get in the HSPU and CTB work.
B. completed 10,10,10,10,6,6,8,8,8,10
C. 10:46
power:
ReplyDeleteB. completed at 8 reps
C. 11:58
Gold
ReplyDeleteResults
3 Sets
-1:53
-1:51
-1:51
+
5 Min Rest
+
-3:13
-3:21
-3:24
*2nd set for the 3 sets was the toughest. Tried to stay steady all the way through. Some drop off.
Gold
ReplyDelete1:29, 1:30, 1:29
Subbed kettlbell swing for rows 50lb
All unbroken dubs so improvement there
3:36, 4:00, 4:32
Broke pullups 10+5+5
Obviously spilled over here, airdyne was the difference. Went out too hard first round and had to go slower each there after. Was an accomplishment for me to finish multiple rounds without literally having to stop, especially with spilling over to redline a little. Have definitely improved lactate repeatability even tho that wasn't goal of today's session.
On another note had the "fog" as I call it for 30-45 minutes after finishing. Basically post fran feel. Obviously not aerobic lol.
Delete