HPA GOLD:
For Time:
200 Wall Balls @ 20#
+
20 Minute Assault Bike @low effort
HPA - Power
21,15,9 for time:
Strict HSPU (no deficit)
Rowing Cals
(3 min rest)
21,15,9 for time:
Kipping HSPU
Rowing Cals
+
10 min rest
+
21,15,9 for time:
Chest to Bar
AirBike Cals
(3 min rest)
21,15,9 for time:
Pull-ups
AirBike Cals
Power
ReplyDeleteFor time
strict HSPU x 21 (UB), 15 (5, 5, 5), 9 (4, 3, 2)
run 300 meters, 200 meters, 100 meters
Time: 6:00
For time
kipping HSPU x 21 (15+6), 15 (9+6), 9 (7+2)
run 300 meters, 200 meters 100 meters
Time: 5:38
For time
CTB pullups x 21 (UB), 15 (5+4+3 i think), 9 (5+4)
airdyne cals x 21, 15, 9
Time: 5:32
For time
pullups x 21 (9+3+4+4), 15 (5+4+3), 9 (4+3+2) - hit the wall here
airdyne cals x 21, 15, 9 - went slower here cause needed extra rest
Time: 7:29
15 mins zone 1
Whew today was tough but also fun, also painful lol, especially first 21, 15, 9 on airdyne. 21 unbroken strict HSPU and 21 unbroken CTB are both PRs, may have pushed the strict HSPU too hard and could have broken less on middle set, but didn't want to game it too much so just went for it. Only 3 minutes rest after the CTB/airdyne set was tough, hit the wall big time, just couldn't recover. Fun to hit it hard today though.
Should note that first half of run was uphill, decent incline.
DeletePower:
ReplyDelete-Strict HSPU 5:40
-HSPU 4:20
-C2B 5:30
-Pull-Up 4:40
Good times. I have been having trouble with chest to bar the past month or so. Not sure whats going on with it. Capacity is way down. HSPU went well on both sides. Unbroken on Kipping. Unbroken on Pull Up. Legs were done.
Power:
ReplyDelete7:11
6:50
8:53
8:21