HPA GOLD:
For Time @85% effort
10 tng Deadlift @185
10 Pushup @3030 tempo
400m Run
Rest 2:30 b/w sets
x4 sets
+
20 Minute Assault Bike @low effort
A. 100m ALL OUT row @ damper 10 x 9 sets rest 1:45 b/t sets
B. :90 Max Ring Muscle ups
--rest 4 min
C. :90 Max Kipping hspu
--rest 4 min
D. 50 Toes to bar for time
*every set you break perform 5 burpees*
Power
ReplyDelete100m: averaged 17.6 secs over the 9
MU: 4
HSPU : 19
50 T2B : 2:59
Just saw the burpee penalty didn't do that sorry
DeletePower:
ReplyDeleteA. all the rowers were taken, did 100 mtr on AD
B. 0 :-(:-( will practise on MU again after every word for 5 to 10 min.
C. 10 felt dizzy while doing them stopped early
D. 17:00 (timer was running since part b)
Tuesday's Gold-I've been dealing with a cold/flu like symptoms so took it a bit easy this week to start fresh on Monday.
ReplyDeleteResults
1) 5:26
2) 5:28
3) 5:39
4) 5:51
*Really started to feel during sets 3&4. Breathing was tough, probably because of this cold in dealing with. It's been a rough week and working nights doesn't help.
Gold
ReplyDeleteSet 1: 2:16 - HR 135-179
Set 2: 2:18 - HR 135-187
Set 3: 2:29 - HR 145-187
Set 4: 2:24 - HR 147-189
+
Airdyne 20 mins
RPM 45-50
HR avg 163
HR avg through all 4 intervals including 2:30 rest after last set was 164. These hurt worse than I thought, went out too hard in first two sets on the run. I felt like I "could" have went there and maintained that pace but would have been real real rough and didn't want to go there today. Probably used closer to 2020 tempo or 3010 on pushups, harder than I thought to hold tempo on way up. Thought I was using 3030 but just wasn't according to time it took to complete. On a positive note legs are feeling better and starting to feel a little more "normal" after being sick then hitting a 40 minute tester.