Tuesday, April 24, 2018

Tuesday April 24th

You’re free HP competitor blog is temporarily discontinued. Please contact kyle@portcrossFit.com if you were interested in a work out plan

Sunday, April 22, 2018

Mondau April 23rd 2018

A. High Hang Snatch, 2 reps x 7 sets rest 2 min ( start light, end tough) 
B. Back Squat @ 20X1, 2 tough reps x 4 sets rest 2-3 min b.t sets 
C. Power Clean and Push Jerk, 1 rep every :30 x 10 min (use about 75%RM) 
D1. Single leg RDL, 10 reps/leg x 3 set  rest 1 min 
D2. GHD sit ups , 15-20 reps  x 3 sets rest 1 min 

Friday, April 20, 2018

Saturday April 21st 2018

4 sets @ high effort
Row 200m
5 ctb
5 t2b
5 ring dips
5 burpees
Rest = work
+
Rest additional 5 min
+
4 sets @ high effort
Airbike 15 cals
3 burpee bar muscle ups
6 push ups
9 kB swings @ 32kg/24kg
Rest = work

Thursday, April 19, 2018

Friday April 20th 2018

A. Power Clean. Above knee hang Squat Clean. Split Jerk, 1.2.3 - work to a tough set,
B. Front Squat @ 20X1, 2 reps @ tough weight RM x 6 sets, 3 min 
C. Snatch High Pull. Above knee hang Panda Pull . Squat Snatch, 1.1.1 x 8 sets, 1:30 min -all skill weight (reset b/t panda pull and squat snatch)
D. 3 x 2:3 AD @ 85-90%/2:30 AD @ 50% - damper 5

Tuesday, April 17, 2018

Wednesday April 18th 2018

A. Back Squat @ 20X1, 3 reps @ 85% RM x 4 sets, 3 min 
B. Snatch Pulls, 3-2-1, 2 min - 3's @ 105%RM, 2's @ 110%RM, 1's @ 115%RM
C. Deadlift, 1 Heavy rep per min x 8 mins (heavy yet no grinding)
D. 3 sets:
Single Leg RDL, 8 reps/leg
rest :30 
GHD sit ups, 15-20
rest :30 

Sunday, April 15, 2018

Tuesday April 17th 2018

EMOM x 20 mins:
1st - 2 rope climb to 15ft
2nd - 3 tough strict HSPU (use weight vest or deficit)
+
AMRAP Chest to Bar in 90 sec
+
rest as needed
+
AMRAP HSPU in 90 sec
+
rest as needed
+
4 sets
2 min Row @ 85-90%
2 min Row @ 50% - damper 5

Monday April 16th 2018

A. Snatch, work to tough single (no fails)
B. Back Squat @ 20X1, 3 reps @ 85% RM x 4 sets, 3 min 
C. Power Clean and Push Jerk, 1 rep per min 10 mins - start @ about 50% 1rm and add 5-10lb per set 
D1. GH Raise Cluster @ 20X0, 10-15 x 3 sets, rest 1 min 
D2. Strict Toes to bar, 8-12 x 3 sets rest 1 min