HPA GOLD:
3 Sets:
:20 Row Sprint @95% (7 damper)
400m Jog @75%
:20 Burpee for max reps
1/2mi Airdyne @75%
Rest 2-3m b/w sets
+
10-15 Minute Run @low effort
*focus on breathign rate/ stride mechanics
HPA-BLUE
30 min EMOM:
1st: 50 Double unders
2nd: :30 Airbike
3rd: 10 KBS 32/24KG
4th:10 burpees
5th: 10 toes to bar
HPA - Power
Ub strength + Gymnastic
A. Btn Split jerk Cluster, 1.1-- work to max w/ :10 b/t reps
+
EMOM for 10 minutes:
1st min: Close Grip Bench Press, 3 tough reps
2nd min: Bar Muscle ups, 4-6 unbroken reps
+
rest 5 min
+
EMOM for 10 minutes:
1st minute: 3 Tough Strict Press
2nd minute: 3-4 Supinated Grip Pullups
+
rest 5 min
+
EMOM For 10 minutes:
5 Ring DIps
5 Toes to bar
3sets done
ReplyDeleteBlue
ReplyDeleteCompleted. Dropped t2b to 8/7/8 last 3 rounds. AirDyne done at about 70rpm until last round
Power
ReplyDeleteA. 255, 275, 290 missed second, 290 missed second
185, 195, 205, 215, 225 - obviously started too light
subbed 12 CTB - last 2 rounds couldn't keep butterfly had to kip last few reps
rest 5 mins
125, 125, 130, 130, 135 - getting stronger here
4 supinated pullups - bw, 5lbs, 10lbs, 15lbs, 20lbs - wasn't sure what I could do here very fatigued from CTB
rest 5 mins
done - ring dips need work, toes to bar much improved already - got video - had some decent fatigue by the end but easier than last weeks ttb/pushup emom
Solid day.