HPA GOLD:
For Time:
7/7 Light KB Snatch
7 Situps
25m Shuttle Run x4 (there/back =1)
750m Row
60m Bear Crawl
15 Alt Step Ups (24")
Rest = work x3 Sets
*set 2 in reverse order
+
OTM for 21 Minutes
1st: 10 Burpee
2nd: 30 second AB
3rd: 30-40 UB DU's
Notes:
-Intensity for ALL work today should match that of Tuesday.
HPA - Power
A. Below Knee Hang Squat Snatch, 2 reps @ 65-70%RM x 8 sets rest 1m20
+
4 sets:
Ring Muscle ups, max unbroken reps
200m run @ 90% effort
rest 2 min b/t sets
+
4 sets:
Strict Handstand push ups, max unbroken reps
200m row @ 90% effort
rest 2 min rest b/t sets
+
4 sets @ high effort
4 CTB
5 Toes to bar
1 Rope Climb to 15ft
5 Clapping Push ups
6 HR Push ups
100m run
rest 2 min b/t sets
+
Every :30 x 4 mintues
Perform :15 of continuous tuck ups (core exercise)
Gold
ReplyDeleteHad to make a slight mod for my thumb today. On KB snatches, couldn't go overhead with left hand, so did 7 Russian swings with the left hand. Other than that, as prescribed.
Part 1
7:02/6:50/6:59. Rows were all 2:06.x.
Part 2
Done...did realize just now that I only did 18 minutes and not 21. Oops. This wasn't as bad as I thought it would be. Double understand felt really smooth. AB was 63-65 RPMs.
Power:
ReplyDeleteA. Completed @145
+
Completed
+
Skip
+
Completed
+
Skip
Had a limited time to get work in.
POWER
ReplyDeleteA. 135#
B. 5-5-4-4
C. 12-7-5-5
D. DONE
E. DONE
**rowing pace has dropped significantly