HPA-Gold
10 Minute AMRAP @85%
500m Row
15 Box Jump Step Down (24/20)
10 T2B
10 Wall Balls (20/14)
+
10 Minute Rest
+
10 Minute AMRAP @85%
400m Run
60m Bear Crawl
7/7 Alt DB Snatch (50/35#)
HPA-Blue
500m Row @2k PR pace
rest 2m x7 sets
HPA - Grid
Snatch tech - gymn EMOM - :30/:30 x5
Squat Snatch Cluster, 1.1 @ 55-60%RM x 8 sets rest 1 min (rest :10bw clusters)
+
EMOM for 10 min:
1st min: 3-4 Unbroken Muscle ups
2nd minute: 3-4 Unbroken Kipping Handstand Push ups @ 8" Deficit
+
5 sets @ 90%:
:30 Double Unders
:30 rest
:30 OH squats @ 95lb/65lb
:30 rest
:30 KB swings @ 32Kg/24Kg
:30 rest
Zack Imboden
ReplyDeleteGold
2+380m
+
2+200m (45# db, don't have 50s at gym)
Gold
ReplyDelete2+ 490 meters
2+ 400 meters (used 24 kg kb instead of 50# db)
Blue
ReplyDelete150/148/152/153/156/153/152
2 + 3 box jump step downs. Rowed 1:50pace for the 500's
ReplyDelete2 + 3 snatches each arm/55# kb.
Blue
ReplyDelete144/146/150/145/148/150/148
Our coach has been critiquing our rowing technique the past few weeks, and I think I finally got it down. I would usually bend my legs too much at the bottom and try to rip the handle off for each stroke. Today I tried to focus more on loading the hamstrings and getting a fluid, controlled pull each time. Definitely felt more like cardio than a perpetual upper-body workout. Glad I kept a good pace.
Blue
ReplyDeleteAvg Split: 1:44:7min
*all sets between 1:44:5 and 1:45:4
This comment has been removed by the author.
ReplyDeleteBlue:
ReplyDeleteAll sets were between 2:05-2:10. I haven't yet established my 2k PR, as I started late.