HPA GOLD:
20 Wall Balls
15 Deadlift @115
3:00 Assault Bike @10m max cal pace
Rest 2:30
x3 sets
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16 Sets:
250m Row @2k PR pace
Rest 1m
*rest an additional 2-3m after set #8 if needed
HPA - Power
A. Deadlift @ 11X1, 3 reps @ 65%RM every :90 x 7 sets (this is full pause and reset b/t reps)
B. Above knee Hang Power Clean, work to tough triple within 7 sets
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7 sets @ high effort:
3 T&G Power Snatches (185lb/125)- modify if need be to tough but repeatable triples
rest :45
9 cals on assault
rest :40
12-15 unbroken Wall Balls, 20lb to 10 ft / 14lb to 9ft
rest :35
A. 245
ReplyDeleteB. Only 185- missed 205 twice
+
Done @135- 15 wall balls each set
Power:
ReplyDeleteA. 275
B. 215
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Completed @ 145# and 15 WB
Power
ReplyDeleteA. 135kg
B. 90kg
C. Total time: 21:10(used 60kg for snatch and used the Rower for 9 cal instead of AB
Gold
ReplyDelete3 sets
20 wall balls to 8 feet with 25lb ball
15 deadlifts 115
3:00 airdyne (56 cals, 48 cals, 44 cals)
Thought I could hold 70 RPM each round, turns out not. I really wasn't sure what my 10 min max cal pace is cause I have an old school airdyne so if I see cals I can't see RPM and vice versa. My 10 min max cals is 149 from April, so the 48 cal set is still faster than that but probably closer to right, 56 was too fast, 44 I pussed out, I could have got 48 but just was sucking air bad, breathing was limiter here no question.
16 sets
250 meter row at 57-58 seconds
rest 1 min - 3 mins after set 8
These weren't an absolute killer, last three were toughest for sure. Not sure what my 2K pace is, I have rowed a 2K in 8 mins but it was after doing DT at 135 for a team tryout, so these were at a 7:38-7:45 pace, could have went a little faster but would have gotten sucky a little faster.
Also just so it is on the record.......I FREAKING HATE THE AIRDYNE! AND NEXT WEEK I HAVE LIKE 50-70 SETS OF AIRDYNE WORK! I HATE THE AIRDYNE!
That is all.