HPA GOLD:
30-40 Sets:
:30 Assault Bike @85%
:30 Asasult Bike @50%
HPA - Power
A. Deadlift @ 11X1, 3 reps @ 70%RM every :90 x 6 sets (this is full pause and reset b/t reps)
B. T&G Power Clean, work to tough set of 5 within 6 sets
+
6 sets @ high effort:
3 Hang Power Snatches (135lb/95)- modify if need be to tough but repeatable triples
9 unbroken OH squats (135lb/95lb)
rest :60
9 cals on assault
12 box jumps @ 24/20
rest :60
A. 260
ReplyDeleteB. 205
C. Done @135. Failed last set of OHS. Reset then got all 9
Power:
ReplyDeleteA. 285
B. 205
C. 135#
Power.
ReplyDeleteA. 140kg
B. 85kg
C. Used 60kg for Snatch, 45kg on Overhead Squat to ensure unbroken sets. Used Rower instead of AB. Had to take a little longer rest time on last 3 sets
Power:
ReplyDeleteA. 225#
B. 140#
C. only did 5 sets at 95#-95,85,90,90. extended my rest for last 2 sets for at least 2 mins.
Gold
ReplyDelete10 sets
- hard 75-80 (mostly around 77)
- easy 40-45
20 sets
- hard 70-75 (mostly around 73)
- easy 40-45
397 total cals
This was second workout of the day, I did yesterdays work about 1.5-2 hours before this. I am not going to get to train tomorrow or friday through sunday and I had some decent energy left so I went ahead and hit it. I probably could have hit 75 cals on all sets if I really pushed it but I hadn't done airdyne 30/30 in quite some time so I wasn't sure what my paces should be. Interesting though is that I hit around 145-146 cals in the first 10 mins, my old 10 mins max cals pace was 149 so I could definitely beat that right now.