HPA- Gold
A. Jerk; build to a max (from blocks, or rack)
B. Clean; build to a max
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5 Rounds For Time:
7 Box Jumps (30"/24")
5 Ground to Overhead @77% of "A"
*Take note of limiting factor here.
HPA-Blue
A. Front Squat-max
B. Squat Clean- max
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21,15,9
Squat Clean (135/95)
Ring Dips
HPA Grid
A) Back Squat, 1RM
B) Back Squat @ 30X0, Max reps @ 85%RM
C) Power Clean, 1RM
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8 min AMRAP:
Power clean, Max reps @ 90% of Part c
A 275
ReplyDeleteB 265
Workout to follow.
This comment has been removed by the author.
Delete10:13
DeleteVery weak in the pull, everything else was as expected.
Jerk- 225#
ReplyDeleteClean- 245#
WOD- 7:29
*For WOD- Ground to overhead was definitely my biggest obstacle. The clean was easy but the overhead portion was where I struggled. First two rounds relatively fast but later rounds significantly slower.
DeleteBlue:
ReplyDeleteA. 310# PR
B. 245#
+
10:14min
Blue
ReplyDeleteFront Squat: 255
Limiting Factor: Sore and exhausted from the rest of the week. Did not take a rest day and it showed. Also, in general my legs are weaker in general and squats need to improve.
Squat Clean: 245
Limiting Factor: Same as aforementioned. Legs were fried. I clean the weight but couldn't get out if squat.
WOD: 8:43
Comment: Could likely perform at least a minute to two quicker. Body is shot.
Kevin Ward
ReplyDelete5'7"
165lbs
HPA BLUE
Front Squat - 275lb PR
Squat Clean - 255lb PR - had 265 but did not set the bar correctly before picking the weight up. to far from shins and "jerked" the bar instead of lifting
WOD: 8:10
Could possibly knock off more time from WOD if skills had not of exhausted quads.
Diet and sleep were on point today. Water intake not where it should be. Less than a normal gallon per day.
Blue
ReplyDelete5'9" - 170lbs
A. 225lb FS
B. 185lb SC
C. WOD - 12:05
Even though I didn't PR my front squat, I'm happy that I hit my previous 1RM with more ease. I could have probably gone higher, but I was fatigued from work and hesitant about breaking through that mental threshold. Pretty much the same story for the squat clean. However, I feel I need more speed on my pull, especially at higher weights.
As for the WOD, it was pretty much night and day for me. The limiting factor was that the clean weight was heavy for me and I was already tired from the skill work. But then I got to the ring dips and was able to fly through them. Good to know what I need to work on.
Blue
ReplyDeleteA-250# (PR)
B-205# pretty sure this is a PR for mess well in squat cleans
C-14:42 was gassed out after 10 reps of SCs and 135 was heavy for me
Zack Imboden
ReplyDeleteGold
A) 265
B) 265
C) 19:54 @ 205, Had to split jerk, S2OH has gone down since wrist surgery
Blue
ReplyDelete5'2
118lbs
Front Squat: 140
Squat Clean: 105