HPA GOLD:
4:00 Row @125 watts
Rest 30s
4:00 Row @150 watts
Rest 30s
4:00 Row @175 watts
Rest 30s
4:00 Row @200 watts
Rest 30s
4:00 Row @225 watts
..... until failure.
*If your average pace for the 3:00 interval is below the rx'ed wattage upon completion of said set terminate the workout.
*If you have a HR monitor record your HR upon completion of ea/ interval, and upon failure. Send me this data at "Evanpeikon@gmail.com".
Notes:
-This one is for you Derek =)
^^
"Like" Button clicked by Kyle Tiringer for the above comment
HPA - Power
A. Strict Pronated Pullup, work to tough set of 3 reps
B. Push Press , work to 1rm
C. For time:
10 Push press @ 80% of part B -- use blocks
5 Rope climb to 15ft
15 Push jerk @ 80% of part B --use blocks
5 Rope climb to 15ft
D. EMOM for 20 minutes:
1st min: 3 Burpee Ring Muscle ups
2nd min: 6 Kipping Deficit HSPU + 6 CTB Pullups
Yeah that looks pretty terrible lol.
ReplyDeleteThis is because I said I hate the airdyne isn't it? Lol
DeleteGold.
ReplyDeleteMade it through the 250 round. 275 was not happening. I have HR info. I need to break it down a little and email it over.
Gold:
ReplyDeleteGot to 125-150- failed on 175, clocked in at 170
Gold
ReplyDeleteMade it through round of 225, no way I was getting through 250. HR at end of last interval was 190 will email over rest of info.