HPA-Gold:
10 Minute AMRAP @80-85%
50 cal Airdyne
25m x4 Shuttle Run (there and back =1)
13 Burpee
Rest 10m
+
8 Minute AMRAP @80-85%
40 cal Airdyne
20m Walking Lunge
10 T2B
Rest 8m
+
6 Minute AMRAP @80-85%
30 cal Airdyne
15 KBS (1.5/1)
7 Hand Release Pushups
HPA-Blue
500m row @ 2k PR pace
rest 2 min x 8 sets
rest 8-10 min btwn sets 4 & 5
HPA Grid
Sat - Snatch tech - gymn EMOM - :30/:30 x5
Squat Snatch . Hang Squat Snatch, 1.1 @ 55-60%RM x 8 sets rest 1 min
+
EMOM for 10 min:
1st min: 3-4 Unbroken Bar Muscle ups
2nd minute: 25 ft Unbroken Handstand Walk
**This should be moderate effort, scale reps or distance if it is too much effort**
+
5 sets @ 90%:
:30 Box Jump overs @ 24/20"
:30 rest
:30 Power snatces @ 75lb/45lb
:30 rest
:30 Burpee over barbell
:30 rest
Blue
ReplyDeleteResults
-1:46
-1:45
-1:45
-:145
*Rested 10 min
-1:45
-1:46
-1:45
-1:48
*Lasted set was tough legs taxed
1:43:3
ReplyDelete1:43:3
1:43:3
1:43.1
8 min rest
1:43.2
1:43.2
1:43.2
1:43.2
Zack Imboden
ReplyDeleteGold
2+3 Cal
+
2+6 Cal
+
2+5 Cal
2+10 cal
ReplyDelete2+13 cal
2+11 cal
Blue
ReplyDelete143
145
148
149
~ 8.5 minute rest
147
148
149
150
Feel like I'm getting a cold, which made this session terrible. The first 6 rounds I felt like I was able to keep an even stroke at ~30-31, but had to pick up the pace on the last 2 rounds to ~38 strokes in order to keep up with my pace boat.
Blue
ReplyDelete1:45.2
1:45.1
1:44.8
1:44.9
9 min rest
1:46.7 (stopped to early)
1:41.7
1:44.7
1:43.8