3 Sets @85%
600m Row
400m Run
6:00 Airdyne
Rest 10m B/w sets
*Record time it takes to comlete row+run, and distance on the AD.
+
10-15m Z1 Cooldown
HPA-Blue
4 sets @ high effort:
2 min row
10 Heavy Dumbell thrusters (5/5)
rest 2 min
2 min airdyne
10 heavy Dumbell thrusters
rest 2 min
HPA - Grid
Snatch pull - jerk skill - short gymnastic tester
A. Snatch Pull @ 1RM snatch, 1 rep x 8 sets rest 1 min
B. Split Jerk,1 rep per min x 12 min (4 @ 55-58%RM, 4 @ 62-65%RM, 4 @69-72%RM)
+
For time:
12-9-6-3
Bar Muscle ups
Handstand push ups to 5" deficit
Blue
ReplyDeleteResults
4 sets (thrusters @55#)
-45 cal row+10 & 38 cal+10
-37 cal+6+4 & 32 cal+6+4
-32 cal+5+5 & 29 cal+5+3+2
-29 cal+4+3+3 & 24 cal+4+3+3
*this was horrible! The thrusters were really taxing and tough.
For Blue, shlould the thrusters be one-armed, alternating?
ReplyDeleteBlue
ReplyDeleteThruster with 45lbs
Rows between 1:37-1:43min/500m
*this was pretty spicy ... ouch!
A1. Row Cals/thrusters @ 55#
ReplyDelete43/10, 38/10, 37/10, 36/10
A2. Airdyne Cals/thrusters @ 55#
34/10, 32/10, 33/10, 33/10
Set 1
ReplyDeleteRow- 2:02
Run- 1:45
Airdyne- 3.4 km
Set 2
Row- 2:01
Run- 1:46
Airdyne- 3.3 km
Set 3
Row- 2:01
Run- 1:46
Airdyne- 3.3 km
1) 4:13 + 78 Cals
ReplyDelete2) 4:18 + 90 Cal
3) 4:19 + 90 Cal
All rows were around 2:00-2:10
Shit sorry i did Cals, read it wrong
DeleteBlue:
ReplyDeleteWe do not have access to dumbells and an airdyne. Instead, we did 8 rounds of 2 min rowing and barbell thrusters.
1. 500m/90#
2. 480m/75#
3.-7. 440m/75#
8. 435m/75#
I thought I was gonna puke. So.Tough.
Blue
ReplyDelete- 534m/540m
- 515m/508m
- 495m/496m
- 499m/505m
Our box doesn't have an Airdyne or dumbbells, so I rowed for both and used 125lb barbell the first round and 115lb for the rest. My rowing hit a bottom point the beginning of the 3rd round but then I got a second wind. Also, my thrusters were better the second half. I went from breaking them up 5+5 to 7+3 or 8+2.
blue
ReplyDeleteairbike on assault with new display
41cal, 27cal
42cal, 27cal
41cal, 27 cal
all thrusters ub w/ 55#
I know this looks aerobic and sustainable but it didn't feel that way. Stopped after 3rd round cause my injured quad didn't feel well.