Monday, January 16, 2017

Tuesday January 17th 2016

Tuesday
7 sets @ high effort/85-90%:
20 cal AirBike
5 Pull-ups
4 Chest to Bar
2 Bar Muscle-ups
2 min b/t sets
+
rest 10 min 
+
7 sets @ 85-90%/high effort:
20 cal Rowing
40 DU's
4 Strict HSPU to tough Deficit + 4 Kipping HSPU to same deficit
2 min b/t sets

5 comments:

  1. A. Average of 2min and up, took more than 1min for finish the bike legs are very tired

    5PU+4CTB UB star feel my shoulders

    IN 5th round i change to ROW (not my choice) , and
    5. 1'55
    6.2'00
    7. 2'03


    B. Was hard unable to do DU Unbroken so its a long time avg in row was 1min
    deficit for strict was tough
    average of 2'15"

    ReplyDelete
  2. A. First 4 sets on bike were about :60, 5 was about :40 and 6th/7th were :35
    All sets of gymnastics were unbroken
    B. Rowing was about :60 for first 4 sets; then sub :55 for 5; last was about :50 for 6&7 - used 4" for hspu; All unbroken but should have pushed a little harder on deficit

    ReplyDelete
  3. A. 2:13 *Ass Bike 1:01! PR! then not so great after that. 1:19, 1:37, 1:38, 1:41
    2:18 *broke up after each movement and Bar MU were all in singles.. shoulders really tired
    2:58
    2:40
    2:59
    2:45
    3:07

    B. 2:42, 2:55, 3:01, 2:52, 3:14, 3:07, 3:08

    Effort was probably around 77% to 80% just got really tired and row was probably around 1:26-1:35ish? Deficit was at 3", first 3 rounds and 5th round were unbroken for the HSPUs

    ReplyDelete
  4. A. 1:45,1:37, 1:40, 1:45, 1:53, 1:52, 1:57
    B. 1:50, 1:48, 1:48, 1:50, 1:55, 2:05. used 3" deficit

    ReplyDelete
    Replies
    1. no clue what the bike was in. Rows stayed between :50 and :60.

      Delete