HPA GOLD:
:30 Row @85%
:30 Rest
x10 sets
(rest 2m)
+
:30 Run @85%
:30 Rest
x10 sets
(rest 2m)
+
:30 Airdyne @85%
:30 rest
x10 sets
(rest 2m)
+
20 Minute Run @low effort
*Work on mechics/ breathing.
*Post video for critique
HPA - Power
2 rounds for time:
10 burpees
20 alternating db power snatch @ 75lb/50lb
40 wall balls - 20lb/14lb
+
rest 10 min
+
20 minute modertae effort row
**Every 2 minutes perform 5 strict pullups + 5 strict Ring Dips**
Where "HPA Blue"?
ReplyDeleteHPA blue and gold have been phased into one program for the time being
ReplyDeleteGot to the 20 minute run and got poured on...chose not to get struck by lightning. Got the rest of the work done, though. Videos to rowing work and airdyne work below. Rows were about 1:45 pace, airdyne was 70-75 rpm.
ReplyDeleteRowing Technique: https://youtu.be/LdxwCdyTPYE
AirDyne Technique: https://youtu.be/vSFCMHWT_vM
Power
ReplyDelete10:45
Don't think I could have gone much faster, db snatches are kinda heavy and wall balls really got me on the second round. First round wall balls were 25/15 and second was 15/10/10/5. Have to do my wall balls outside and it is very humid in Missouri right now so air was very heavy and on top of that I think I have a sinus infection so breathing left a little to be desired. Glad tomorrow is an off day.
20 minutes airdyne - 5 strict pullups + 5 strict ring dips - done - 132 cals
Pullups and dips got really tough but all unbroken. I usually feel rested for about 1 day at the moment and then the fatigue comes back.Going to try to go to doc today or tomorrow to see if I can get some antibiotics.
Also I know I am getting pretty behind on the training. I am going to Mexico in a few weeks and will probably jump ahead to catch up when I get back. I know that is not ideal but I will be missing a week of training anyway so I feel like that will be the best time for me to jump ahead. When I am back I will be back to school so we will be traveling less and it is likely that training will be a bit more consistent.
Delete