HPA GOLD:
A. PJ. SJ; 1.1x5, resg 10s/2m
+
3 Rounds for Time- steady pace
7 Strict Press
3 WPU
*Weights are 10RM & 5RM.
+
EMOM for 12 Minutes:
1st: 10-15 UB Kip HSPU
2nd: 15 UB C2B Pullups FT (scale to 10 if you cant complete in under 40s)
3rd: 30s AB @90% aerobic
HPA - Power
4 sets:
:45 Double Unders
:45 rest
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18 min EMOM:
1st min: Accumulate :15 of Hanging L-sit hold
2nd min: 3 L-Leg Wtd Pistol Squats
3rd min: 3 R-Leg Wtd Pistol Squats
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For time:
300 ft Hs Walk
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8-10 min EMOM:
6 Kettlebell Swings @ 32kg/24kg
3-4 Burpee Box jumps @ 24"/20"
*CAP @ :35 of work*
+
10 min Recovery
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ReplyDeletePower
ReplyDeleteDU'S
57-58-73-60
12kg for pistols
100m HS walk : 10:58
Did 8min EMOM with a 28kg KB
10 reps -10 -10 -10 -10 -10 -9-10
This comment has been removed by the author.
ReplyDeleteThis comment has been removed by the author.
ReplyDeletePower
ReplyDeleteHS Walk 14:00
Every thing else Rxd
Done
ReplyDelete+
16kg
+
11:57
Power:
ReplyDeleteA. 75/60/45/65 du's
B. did BW pistols on a high box. Then I can do 3 pistols, but on the ground keeping my leg up somehow won't go.
C. Tried to walk on my hands, still do not have the feeling and make baby steps.
D. 8 min with 4/3/4/3/4/3/3/4 burpees
Power
ReplyDeleteHS Walk 14:00
Every thing else Rxd
Power
ReplyDeleteRxD
Power:
ReplyDeleteAll completed as rx'd.
Pistols @ 53# KB
6 KB swings and 4 BBJ for 10 rounds
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300ft handstand walk 4:42
Gold
ReplyDeleteA. 245, 255, 265, 245, 255 - split was kinda ugly on first 3 sets
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press - 135x7, 3+2+2, 3+2+2
pullups - 55x3, 3, 3
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HSPU x 15, 15, 15, 10
CTB pullups x 15, 15, 10, 10
airdyne x 12, 12, 12, 12
Very fatigued right now, especially legs, they just straight up hurt. Have really been trying to work on double unders, took a few days off from being sick then after 2 days of doing double unders before training my lower legs are just in pain. Quads and knees kinda achey as well. I think its still from a combination of being sick then doing a 40 minute metcon second day back to training. I'm heading to STL for a wedding and was going to take my kettlebell so I could hit some aerobic work with running/kbs/burpees but I really think I just need to take a couple days off come back on monday and hopefully be able to start up with Friday's workout. Legs haven't felt like this in a long time. On another note CTB pullup technique felt much better today, just didn't have the capacity, I think my max unbroken is 21 though so probably not bad today. HSPU technique felt a little off but got better after 2nd round. Legs hurt on airdyne and it sucked. Time for a couple days off.