HPA GOLD:
30:00 Assault Bike for cals
*Note cals/ avg watts or RPMS/ limiting factors.
*Record Avg HR if possible
HPA - Power
Wednesday - Snatch mod + Jerk intense + EMOM MAP High %'s
A. Split Jerk, build to a max
B. T&G Squat Snatch, build to tough double
C. "Amanda"
9-7-5
Ring Muscle ups
Squat Snatch @ 135lb/95lb
Gold
ReplyDelete430 cals
Felt like my pacing was awful. Started slow (about 62 rpm) and felt like if I went faster, I would blow up my quads. About halfway in, upped it to about 65-66 rpms and kept that pace until about 28 minutes in. Sprinted it out from there and got about 42 cals in the last two minutes. If I was doing it over, definitely would've kept 65-67 rpm the whole way and sprinted out the end. Limiting factor on the AD is almost always my quads.
Power:
ReplyDeleteA. 250#. Still can not get up to PR.
B. 175#. Hit a double at 185 and failed second at 195 on Saturday. Not today though. Wrist is feeling good though. Very happy about that.
C. 5:26. I was very happy with this considering how terrible the EMOM snatch and MU went last week.
Power:
ReplyDeleteA. 175#.
B. 85
D. Did not finish- started off bad- failed first 2 MU, decided to not complete it
Power
ReplyDeleteA) 285#. PR!
B) 175#. Couldn't get 185 once.
C) 13:23
Power
ReplyDeleteA) 285#. PR!
B) 175#. Couldn't get 185 once.
C) 13:23
Gold
ReplyDeleteADs cals are way off, so did
10RFT
500m row
10 Burpee-over-Erg
29:56
*quads are still blown up from squats+WBs
Power
ReplyDeleteA. 265, 285, 290 (supposed to be 295 but misloaded 1 side), 295f, 295, 300f
B. 145, 165, 185 - saved it for tester
C. 6:44
20 minutes zone 1 airdyne
Jerk felt strong today, I got 300 locked out overhead but got bent back kinda awkwardly on the catch so saved it for another day. Haven't hit a 295 jerk in a long time so happy with that, jerk slowly improving. 185 was ok on the snatch but moved on to save grip for tester. I was hoping for a little better on the tester but never done this one before so wasn't sure what to expect. Dad some residual fatigue in legs from airdyne/running yesterday, I didn't think I would but definitely did. Also upper back was a little fatigued still from monday. Muscles ups where like this 9 UB, 3+2+2, 3+2. Snatches were 4+3+2, 3+2+2, 3+2. May have took too long during the snatches, hard to tell. Have something to go off of on this one at least there, definitely more in the tank when I am a little bit more fresh. Muscle fatigue was biggest limiter, not breathing here, both movements really.