HPA GOLD:
A. Split Jerk Cluster; 1.1.1x5, rest 10s/2m
B1. CGBP; 20-15-10-5, rest 2m
B2. Bent Over BB Row; 8-10x4, rest 2m
+
5 Sets:
AMRAP(-1) Strict C2B Pullups
40m SA DB OH Carry/ arm (full shoulder protraction @top)
Rest 60s b/w sets
*Switch to strict pullups if you cannot perform 8 or more strict C2B
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20 Minutes of targeted mobility/ Z1
HPA - Power
15 sets @ high effort:
5 chest to bar
10 push-ups
15 air squats
20 du's
60 sec b/t sets
*Mix and match the order of movements every set. Only record fastest and slowest time.
Power:
ReplyDelete15/15. Fastest :45. Slowest: 55. These times maybe could have been a little different. I was running all over the gym trying to squeeze in on open pull-up bars where ever I could get one. Wasn't feeling really beat until the last 3 or so rounds.
Not so good at math. Fastest :44.
ReplyDeletePower:
ReplyDelete14/15 rounds- Fastest :59 slowest 1:27.
11/15. Fastest :55, slowest 3:00
ReplyDeleteGold
ReplyDeleteA. 155/175/180/180/175
B1. 105/120/135/155(fail on rep 4) - I know...my bench is awful. Last week was the first time I'd benched in quite a while
B2. 115/115/115/115 (10/9/8/8 on the reps)
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Completed. Strict pull-ups...6/5/4/3/2. Used 1.5 pood KB for the overhead carries
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completed
POWER
ReplyDelete:42/:56
PR 5 butterfly chest to bar - then went unbroken
Unbroken everywhere except dubs because of timing not fatigue
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ReplyDeleteGold
ReplyDeleteA. 225,245,265,265,275
B1. 155,185,225,245
B2. 185x10x4
+
CTB: 12,11,10,9,8
Power
ReplyDelete30 minutes airdyne at moderate pace - (57-62 RPM, 234 calories)
every 2 minutes 5 CTB pullups + 10 pushups
Got some volume work in without getting too crazy on the breathing. Don't think I would have been able to handle the normal level of breathing doing intervals with my sinus infection so did this instead. Don't feel much better than yesterday head is still super clogged up, coughing a bit, and energy is low, but seems like it is starting to clear some. We will see what I can do tomorrow, may still have to alter some.
Also monitored HR for recovery today just for the heck of it and here is what I got
146 HR bout 1-2 mins after finishing work
118 HR 5 mins after
107 HR 10 mins after
103 HR 15 mins after
96 HR 20 mins after
93 HR 25 mins after
87 HR 30 mins after
Resting HR like sitting around the house resting watching TV has been between 50-60 lately, often it can get down to as low as 43-45 but not lately.