HPA GOLD:
6 Sets:
500m Row @2k PR pace
Rest 2m b/w sets
*rest 5m after set #4
+
10-15 Sets:
:05 Assault Bike Sprint
:55 Slow Spin
+
10 Minute Run @ low effort
HPA - Power
10 rounds For time:
10 cals on rower
10 unbroken HSPU
*Scale to 7 if unable to do 20+ UB hspu
+
rest 10 min
+
10 rounds For time:
10 Cals on assault
10 unbroken CTB
*Scale to 7 if unable 20+ UB CTB
Power
ReplyDelete10 rounds for time
run 100 meters
10 unbroken HSPU
Time: 13:50 (finished first 50 in right at 5 minutes)
rest 10 mins
10 rounds for time
10 cals airdyne
10 unbroken CTB
Time: 19:10 (yikes knew it would take a while but not that long)
HSPU improving rapidly, I know CTB is improving because I hit 21 unbroken last week but I still seem to struggle when reps get too much above 50. Not really sure what time was when I hit 50 reps, just took it slow and steady because I knew I would need the rest to be able to complete unbroken and I struggled last two rounds big time so I know pace was fairly on.
Power:
ReplyDelete12:39. 10 Cal Row, 10 HSPU
10:03. This was 7 CTB. I can and have done more than 20 CTB unbroken. Lately I have been in some kind of Butterfly funk so I cut it down to 7. This made it more doable and gave me a chance to work on finding my stride. Went well.