Friday, August 22, 2014

Saturday August 23, 2014:

HPA-Gold
10 Minute AMRAP @85%
500m Row
15 Box Jump Step Down (24/20)
10 T2B
10 Wall Balls (20/14)
+
10 Minute Rest
+
10 Minute AMRAP @85%
400m Run
60m Bear Crawl
7/7 Alt DB Snatch (50/35#)

HPA-Blue
500m Row @2k PR pace
rest 2m x7 sets

HPA - Grid 
Snatch tech - gymn EMOM - :30/:30 x5
Squat Snatch Cluster, 1.1 @ 55-60%RM x 8 sets rest 1 min (rest :10bw clusters)
+
EMOM for 10 min:
1st min: 3-4 Unbroken Muscle ups
2nd minute: 3-4 Unbroken Kipping Handstand Push ups @ 8" Deficit
+
5 sets @ 90%:
:30 Double Unders
:30 rest
:30 OH squats @ 95lb/65lb
:30 rest
:30 KB swings @ 32Kg/24Kg
:30 rest

8 comments:

  1. Zack Imboden

    Gold

    2+380m

    +

    2+200m (45# db, don't have 50s at gym)

    ReplyDelete
  2. Gold
    2+ 490 meters
    2+ 400 meters (used 24 kg kb instead of 50# db)

    ReplyDelete
  3. Blue

    150/148/152/153/156/153/152

    ReplyDelete
  4. 2 + 3 box jump step downs. Rowed 1:50pace for the 500's

    2 + 3 snatches each arm/55# kb.

    ReplyDelete
  5. Blue

    144/146/150/145/148/150/148

    Our coach has been critiquing our rowing technique the past few weeks, and I think I finally got it down. I would usually bend my legs too much at the bottom and try to rip the handle off for each stroke. Today I tried to focus more on loading the hamstrings and getting a fluid, controlled pull each time. Definitely felt more like cardio than a perpetual upper-body workout. Glad I kept a good pace.

    ReplyDelete
  6. Blue

    Avg Split: 1:44:7min

    *all sets between 1:44:5 and 1:45:4

    ReplyDelete
  7. This comment has been removed by the author.

    ReplyDelete
  8. Blue:

    All sets were between 2:05-2:10. I haven't yet established my 2k PR, as I started late.

    ReplyDelete