20 Sets:
:30 Airdyne @85%
:30 Airdyne @Z1
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20 Minute AMRAP @85%
60 cal Row
10 DB Burpee DL @25/15 per hand
60 cal Aidyne
10 Toes to Bar
HPA- Blue
A.Weighted Dip 8,8,6,6 rest 2-3 min
B. AMRAP unbroken Strict HSPU , rest 2 min x 5 sets
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3 Rounds for Time;
300m row
15 KBS 53/35
18 Box jumps 24/20
Gymnastic & Upper body endurance
5 sets:
3 Tough Strict Press rest :10
9 kipping deficit hspu @ 6"
rest 2m30
*Scale to appropriate deficit to acheive rep range*
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5 sets:
2 Wtd Pronated Pullups rest :10
6 CTB Pullups rest :10
12 Pullups
rest 2m30
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5 sets:
3 Tough bench press rest :10
12-15 Unbroken Kipping ring dips
rest 2m30
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5 sets:
Hanging L-sit :06-:08 rest :10
10 Unbroken toes to bar
rest 1m30
Blue
ReplyDeleteResults
A) Bench Dips w/feet elevated on a box: 10,10 w/25# plate, 8,8 w/55# plate
B) Strict DB Press w/55#: 10,7,6,6,5
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8:38
*Stayed consistent all the way through. Box jumps were slightly slower than I would like but knee isn't completely over the tendonitis yet. Feels way better today then it did yesterday.
*Modified the strength portion, I just can't apply that kind of pressure on my hand yet.
Oh Box jumps were step downs
DeleteBlue
ReplyDeleteA: 15 (8), 17.5 (8), 20 (5), 20 (5)
B: 7, 6, 5, 4, 3 feet on 32'' pike position
10:37, box jumps=step down, always have been slow, kinda getting better but not there yet
*had a couple of weeks break from the HPA programming. injured my quad about 5 weeks ago and thought I could fight through it but paint kept coming back after every squat movement. Yesterday I squatted up to 100kg and it felt ok so I think I can be back at it from now on.
327 cal or 10.8km not sure if you wanted anything.
ReplyDelete+
2 rounds + 44 cal on rower
Gold
ReplyDelete20 sets
Done, stayed at 75+ RPM for 85% and 50+ RPM for Z1
AMRAP
1+43 Cal on AD
Did saturdays workout in the AM because I couldn't do it Saturday, definitely felt it in todays workout.
Blue
ReplyDeleteA. 53x7, 40x8, 40x8, 42.5x5, 40x5
B. 6, 6, 2, 1, 0
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9:35
First started too hot on the dips and then fell off at the end. That pretty much sapped my push strength for the HSPUs. Also, did burpees in place of KBS because my back is recovering from injury.
Blue
ReplyDeleteDips 8kg (8), 8kg (8), 12kg (6), 16kg (4)
HSPU 10, 9, 8, 7, 7,
8.35
Blue
ReplyDeleteA. 10, 25, 45, 53
B. 9, 5, 5, 4, 3
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8:55
Blue:
ReplyDeleteA. All dips with smallest band
B. 2, 2, 1, 2, 1
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9:25
Blue:
ReplyDeleteA. 5lbs, 5lbs, 16kg, 16kg
B. 11, 8, 6, 5, 5
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8:27