HPA Gold
10 Rounds For Time:
1 Legless Rope Climb
100ft Shuttle run (50ft out/back)
*10 min time cap
+
5 Minute Rest
+
5 Minute AMRAP:
5 UB C2B Pullups
15 Burpee to 6" touch
HPA blue
For Time:
15,12,9,6,3
Deficit HSPU ( 9"/6")
4,3,2,1
Rope Climb
* perform the rope climbs between each set of HSPU , finishing the test on 3 HSPU
+
rest 10 min
+
10 min AMRAP box jumps (24"/20")( step down every rep, no rebounding)
HPA Grid
A) Strict Press, 1RM
B) Strict Pronated Pullups, 1 set Max unbroken
C) Strict Handstand push ups, 1 set Max unbroken
+
10 min Max Cals on Airdyne
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rest 15 min
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500 Double Unders for time
**Although this program will revolve around short ended work loads & proficiency of movement, similar to the Grid league. It is important to have an idea of the type of aerobic system of the individuals following this program. 10 min Max Cals, should shed some light on that. 500 doubles unders may be able to do that as well and if not, at the very least, it will show proficiency of Double Unders**
Blue
ReplyDeleteNo Rope at the gym and no HSPU for me today, I could´t even do eccentrics.
I did couple strict towel pull ups instead.
+
181 BJ
First half 90 reps and second 5 min 91 reps. Paced a bit to much.
Great first two weeks - thanks a lot. Now I look forward to your case studies and the actual training.
Gold
ReplyDeleteRope and run- 10:12
C2B and burpee- 3 rounds + 7 reps
HPA Blue
ReplyDeleteKevin Ward
5'7"
165lbs
HSPU/Rope Climbs: 16:40
Box Jumps: 165
Deficit HSPU were really hard. HSPU are easy, Deficit are a struggle. Was able to string 3 to 4 together on the first round. Second round was 2 or 3. Then had to kip singles. Kept falling away from the wall after kips. Had several failed HSPU.
Box jumps were paced. Might have been able to add more reps.
Blue
ReplyDeleteWOD: 17:25
Box Jumps: 181
Blue
ReplyDelete5'9" - 170lbs
A. 27:54
B. 163
Never done deficit HSPUs or rope climbs during a WOD, so today was definitely a wake-up call. Didn't do quite the Rx depth, but got ~8.5" or more, after taking into account using the thin edge of an abmat for safety. Had some no reps, but made sure to only count ones after I locked out, got my heels to hit the wall and pulled my head through. As for the rope climbs, I used a 12'-15' foot rope, which was only took 2-3 pulls to get up.
Box jumps were ok. Probably paced it too much in the beginning. Got about 70 the first half and 93 the second.
10 rounds - 9:53
ReplyDelete5 min amrap - 4 rounds
Blue
ReplyDeleteA. 18:06 I never really gassed out during this my shoulders just got cooked during the HSPU (I suck at kipping them). Rope climbs weren't the worst.
B. 173
Blue
ReplyDelete31:04 - have never really attempted deficit HSPUs; I used two 45 plates and no ab mat.
174