HPA GOLD:
A. 10 Minute Jerk Technique @low loads (60-65%)
B. WPU; build to a 2RM (chin over bar)
C. CGBP; build to a 10RM
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For Time:
1-2-3-4-5-6-7-8-9-10
Unbroken C2B Pullups
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Accumulate 120s Hanging L-Sit or 300s FLR
Note:
-Report Body weight in addition to scores
-Note limiting factors on tester (Grip fatigue, localized musc endurance in arm flexors or lats, poor pacing etc)
-If you don't have C2B do regular pullups for tester. If you do have C2B, but arent proficient do the tester as written with a 10 Minuet cap
HPA - Power
8 sets:
:30 Assault @ 85% effort
:30 Assault @ 50% effort
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10 min rest
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8 sets:
:30 Row @ 85% effort
:30 Row @ 50% effort
**Leave some energy in the tank tomorrow**
**There is a tester tomorrow (hint,hint)**
Power:
ReplyDeleteCompleted.
Gold
ReplyDeleteA. Done
B. 30# - I assume that "chin over bar" here meant that the chin had to break the vertical plane of the bar. That was a real limiter for me, I think. Getting the chin above the bar for two reps @ 30# would have been tough, but definitely not a max. Getting that extra few inches to get the chin to break that vertical plane was a killer, though.
C. 140#
D. Completed the round of 8. Failed on the round of 9 at rep 6. Main limiter was grip strength. Definitely could've punched out a few more reps on the round of 9 if I didn't feel like I was about to fall off the bar. Also might've went out too fast. Finished the set of 7 at about 4:30, then rested until about 6:15 to do the round of 8.
Forgot to note...Bodyweight = 191#
DeleteGOLD
ReplyDeleteA. Done
B.123#
C.250#
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2:49
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Done
**Limiter on CTB tester was def efficiency, positioning and technique. Also I have to just add in more CTB volume to improve CTB endurance here. Sets 8.9.10 felt like my scap was on fire
Power
ReplyDeleteAirdyne x 8 sets 30/30 - 75-80 rpm/45 rpm
Rest 8 mins (felt plenty ready)
Hill running
Run 30 sec - walk 30 sec
Rest 6-8 mins (enough to walk back inside)
Airdyne x 20 mins zone 1
HR was 170 after finishing 8 sets of airdyne, felt like lactic acid build up kept me from pushing harder, not breathing, was afraid is start locking up. HR 178 after running, would run 30 sec uphill, walk 30 sec back down, ran at what I would call a tempo pace. Enjoyed this kind of running, used to do tempo hill runs all the time, I have a huge hill at my house.