HPA GOLD:
15 Mile Airdyne Time Trial
(60 Min Row for distance if no AD)
HPA-Blue
15 mile airbike time trial
(60 min row for distance if no AD)
HPA - Power
A. Squat snatch, 1 moderate rep every :30 x 10 minutes
B. Power clean & Overhead, 1 moderate rep every :30 x 10 minutes
+
10 min Max cals on assault
Gold
ReplyDelete48:20
41:22
ReplyDeleteA. 165 x 20 makes ,1 miss, did one extra to get my 20 makes
ReplyDeleteB. 205 x 20 makes, no misses
149 cals on old school metal airdyne
I don't know if I have ever done that kind of volume on the olympic lifts in one session. Snatches were pretty smooth except for the one miss, power clean and jerks got pretty hard by last rep, they were all touch and go into the jerk, no reset. Current max on snatch is 215-225, current max on power clean and jerk is 255-265 if that helps. On airdyne its hard to tell if I could have went harder or not. It obviously sucked and I hated it 2 minutes in, but I felt when I finished I may have could have gone a little harder but at the same time I felt DURING the test if I had went much harder I may not have been able to finish due to lactate build up. Either way, my aerobic power SUCKS! But I could have told you that ahead of time lol.
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ReplyDeleteGold
ReplyDelete44:47
Gold
ReplyDelete48:18
Power
ReplyDeleteA. All 20 reps completed at 82#
B. All 20 reps completed at 130#
Blue
ReplyDelete47:35 - On an older AirDyne (all digital monitor, but old school looking). Had no idea how to pace this one going out so tried to negative split each 5 miles. Splits were 16:22/15:58/15:15. Felt pretty good about the effort. Hardest part was the mental grind. Quads burned pretty good at the end.
A. 20/20 @145#
ReplyDeleteB. 20/20 @ 185#
C. 224 on Airdyne. No Assault Bike.
No airdyne so I'll hit the 60m row tomorrow. I'll also do the press, pull ups and C2B.
ReplyDeleteI'm sensing some painful pacing
Power
ReplyDeleteHappy to get back at training pain free, hopefully increasing intensity again quickly.
A. did all the snatches @ 50kg, as my current 1 rm is 75kg :-(
B. did the power clean and overhead @50kg as well. Wanted to test my forearm. No pain :-). Could have gone heavier but did not want to force anything.
C. did 206 cal @ the Airdyne. Still a long way to go till 300 cal...