HPA GOLD:
3:00 Row @90-95% (of HR max from last week)
Rest 1m x4-5 sets
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EMOM for 7 Minutes:
20 DU's
10 Burpee
*Peformed AFAP
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15-30 Minute AB @50-655
HPA - Power
A. Strict Pronated Pullup, work to tough set of 2 reps
B. Push Press . Push Jerk, work to max set -- don't drop reps b/t
C. 3 rounds for time
8 Push press @ 225lb/145lb (all singles, use blocks) if too heavy use about 80% of max push press
3 Rope climb to 15ft
D. EMOM for 12 minutes:
1st min: 5-6 UB Ring Muscle ups
2nd min: 8-12 unbroken Kipping HSPU
Power
ReplyDeleteA. 31kg (PB)
B. 90kg
C. 10:27 (used 80%, 67kg) had to catch it and use rack, no jerk blocks
AB should be 50-65% for gold
ReplyDeleteGold:
ReplyDeleteCompleted. HR between 165-175. Took a while to get up there on the first row.
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EMOM completed 7/7
GOld:
ReplyDeleteCompelted at 170-171 watts for 4 sets
Emom completed 7/7
Gold
ReplyDeleteInterval 1 - 795 meters
Interval 2 - 740 meters
Interval 3 - 729 meters
Interval 4 - 720 meters
Interval 5 - 710 meters
HR aim was 170-180, avg for entire session was 171. Took between :30-:60 to get up to that 170 HR, after that spent majority of intervals in 177-180 HR.
EMOM complete 5 rounds
Under estimated this little puppy. Biggest limiter towards the end was the pushup on the burpee. Breathing was way high but first 4 rounds took about 32-35 seconds, 5th round took 45 seconds and was struggling with the pushup big time on the last rep, should have at least pushed through one more round but wussed out.
15 mins airdyne - 150-155 HR
Recovered back to 150-155 during 1:00 rest on all intervals.
Delete