HPA GOLD:
5 Sets:
:10 Row @100%
:50 Row @2k PR pace
Rest 1m
(rest 5m)
+
10 Minute AMRAP @steady pace
10 Deadlift @135
10 Burpee BJ Step down @30"
30 cal Assault Bike
(rest 5m)
+
4 Rounds @steady pace
250m Row @2k PR pace
15 T2B
200m Run
HPA - Power
EMOM for 12 minutes:
1st min: 3 Heavy Push Press
2nd min: 3 Wtd Pronated Pullups
+
rest 6 min
+
EMOM for 12 minute:
1st min: 3 Deficit Kipping HSPU
2nd min: 3-4 Bar Muscle ups
+
rest 6 min
+
EMOM for 10 minutes:
1st min: 12-15 Shoulder to overhead (95lb/65lb) - :40 cap
2nd min: 12-15 pullups - :40 cap
Power
ReplyDeleteA. Push-press at 70kg/ wtd pull-ups at 16kg
B. Deficit at 8inch and stuck to 3 Bar MuscleUps
C. Rx'd
Power:
ReplyDeleteA. Completed at 125# and 10#
B. Completed with 8 in def and 3/2 Bar mu in singles
C. Completed 15 STOH, 12 pullups unbroken
Gold
ReplyDeleteAirdyne - 5 sets
10 seconds near all out (100-105 RPM)
20 seconds 10 min max cals pace (70-75 RPM)
90 second slow spin (45-50 RPM)
129 total cals in 10 mins
+
3 sets
15 burpee AFAP
5:00 airdyne at grinder pace - 65 cals, 63 cals, 66 cals (between 60-65 RPM)
rest 2:30
+
20 min row at low effort damper at 4 - 3857 meters, 2:35 split
The first piece wasn't all that tough but completely blew my legs up and made the second piece much more miserable. 63 to 66 cals isn't a very fast pace but the first piece pumped my legs so much this was a tough pace for me. Was tough doing burpees normally legs were so pumped. Airdyne is such a torture device.