HPA GOLD:
1000m Row @75-80%
Rest 2m
500m Row @80-85%
Rest 1m
250m Row @85-90%
Rest 4m
x2 Sets
+
6 Mile AB @75%
HPA - Power
A1. Deficit Strict HSPU, 3-4 tough reps x 5 sets rest :60
A2. Single arm Ring Row @ 30X0, 5/5 tough reps x 5 sets rest :60
https://www.youtube.com/watch?v=BnWKmHmxTSw
28 min EMOM:
1st min: 3-5 kipping HSPU to Deficit
2nd min: 3-5 Bar Muscle ups
3rd min: 3-5 Tough Wtd Ring Dips
4th min: 8-12 Unbroken toes to bar
Gold
ReplyDelete800m run - 3:19, 3:14
400m run - 1:22, 1:22
200m run - :38, :38
HR data first set - Range 125-186, Avg 169
HR data second set - Range 138-190, Avg 176
6 mile airdyne
Time: 20:56
HR Range 137-178
HR Avg 174
55-60 RPM
Running was tough, maybe a tad above percentages stated but at least was sustainable. Airdyne sucked on legs but tried to stay at steady sustainable pace.
Rowed at: 1:55/1:45/1:35 paces
ReplyDeleteAirdyne only took 12ish minutes. I forgot to look. I'm on an old school airdyne, so I'm not sure how that compares.
Power:
ReplyDeleteA1. Completed 4 reps each round. Worked up from 6" to 10" through the sets.
A2. Completed
+
Completed. 5 HSPU @ 8"-9". 5 Bar MU. 3 dips @ 25#. 10 T2B. every round
Gold
ReplyDeleteResults
Set 1
-3:53.8/1000m, 1:56.9/500m, 27 s/m
-1:53.1/500m, 1:53.1/500m, 27 s/m
-:54.7/250m, 1:49.4/500m, 32 s/m
*4 Min Rest*
Set 2
-3.53.4/1000m, 1:56.7/500m, 28 s/m
-1:53.5/500m, 1:53.5/500m, 30 s/m
-:54.4/250m, 1:48.8/500m, 32 s/m
+
6 Mile AD
-15:00
*Monitor doesn't work on the AD so no way for me to track. Just did 15min worth of AD
Power:
ReplyDeleteA. Completed 3.5-6 inch deficit
B. Completed with 6 inch deficit 3 reps, 3 Bar MU--> 2 Bar MU--> 1 Bar MU + chest to bar pullups, 3 15# weighted ring dips, 8/10/9 reps for T2B