Monday, November 23, 2015

Tuesday November 17, 2015-

HPA GOLD:
5 Sets: :10 Row @100% :50 Row @2k PR pace Rest 1m (rest 5m) + 10 Minute AMRAP @steady pace 10 Deadlift @135 10 Burpee BJ Step down @30" 30 cal Assault Bike (rest 5m) + 4 Rounds @steady pace 250m Row @2k PR pace 15 T2B 200m Run

HPA - Power 
EMOM for 12 minutes: 
1st min: 3 Heavy Push Press 
2nd min: 3 Wtd Pronated Pullups  
+
rest 6 min 
+
EMOM for 12 minute: 
1st min: 3 Deficit Kipping HSPU 
2nd min: 3-4 Bar Muscle ups 

rest 6 min 

EMOM for 10 minutes
1st min: 12-15 Shoulder to overhead (95lb/65lb) - :40 cap 
2nd min: 12-15 pullups - :40 cap

3 comments:

  1. Power
    A. Push-press at 70kg/ wtd pull-ups at 16kg
    B. Deficit at 8inch and stuck to 3 Bar MuscleUps
    C. Rx'd

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  2. Power:

    A. Completed at 125# and 10#
    B. Completed with 8 in def and 3/2 Bar mu in singles
    C. Completed 15 STOH, 12 pullups unbroken

    ReplyDelete
  3. Gold

    Airdyne - 5 sets
    10 seconds near all out (100-105 RPM)
    20 seconds 10 min max cals pace (70-75 RPM)
    90 second slow spin (45-50 RPM)
    129 total cals in 10 mins
    +
    3 sets
    15 burpee AFAP
    5:00 airdyne at grinder pace - 65 cals, 63 cals, 66 cals (between 60-65 RPM)
    rest 2:30
    +
    20 min row at low effort damper at 4 - 3857 meters, 2:35 split

    The first piece wasn't all that tough but completely blew my legs up and made the second piece much more miserable. 63 to 66 cals isn't a very fast pace but the first piece pumped my legs so much this was a tough pace for me. Was tough doing burpees normally legs were so pumped. Airdyne is such a torture device.

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