HPA-Gold:
AM
30 Minutes of Z1:
(Row or airdyne/ road bike)
+
10-20 minutes of Skill work
(HS walks, Bar MU, Pistols etc)
PM
20 Minute AMRAP @85-90%
30 cal Airdyne (sub = row)
15 Box Jump Overs (24"/20)
15 KBS (1.5/1)
15 Situps
30 DU's
*Dont spill over here. Goal is a high output while staying aerobic (ie- try to hit your ~25m tester pace for todays 20m peice).
HPA- Blue
Row 500m @ 90%
Rest 3 min
Row 1000m @ 85%
Rest 5 min
Row 2000m @ 80%
HPA - Grid
Snatch tech - gymn emom - :30/:30
Squat Snatch Cluster, 1.1 @ 70%RM x 6 sets, 2 min
+
EMOM for 10 minutes:
1st minute: 3 Freestand kipping handstand push ups
2nd minute: 8-10 Toes to Bar
+
4 sets @ 90%:
30 sec R Arm KB Snatch @ 32kg/24kg
30 sec rest
30 sec DU's
30 sec rest
30 sec L Arm KB Snatch @ 32kg/24kg
30 sec rest
30 sec Box Jump overs @ 24"/20"
30 sec rest
500 @ 1:43
ReplyDelete1000 @ 3:34.4 w/ 1:47.1 split
2000 @ 7:44.3 w/ 1:56.1 split
Blue
ReplyDeleteResults
-245# (failed 255#) yesterdays PC
+
500m-1:41
1000m-3:41
2000m-7:57
*a lot tougher going in reverse order. Had a little is a mental block during the 2000m row fell off pace. Onward!!!
All AM
ReplyDelete30 min AD done
+
Bar MU Work for 10-20 min, did sets of 3 every two min
+
Did a workout with the comp class at my gym that looked fun
15-12-9-6 OHS @ 135
10-6-4-2 MU
7:55 i think
+
20 min AMRAP
3 rounds + 1 KBS
Am work done as rxd
ReplyDelete5 rounds
Calorie counter on airdyne went out so I went for 1:30 each round on it.
Blue
ReplyDelete1:38
3:38 (1:49/500M)
7:44 (1:56/500M)
This was harder than I thought. Compared to last week, my 1000 and 2000 row were slower by 1 and 3 seconds/500M, respectively.
2:03
ReplyDelete4:32
9:07