HPA-Gold
15-12-9 @100%
Power Clean (115/80#)
Burpee
Rest 10 minutes x2 sets
Note:
*scale PC to 105/70 if maxes are under 205/145 (for male/female respectively).
*See sundays post on warming up/ post warmup to comments (also note how you felt in terms of output this week vs last week).
HPA -Blue
Split Jerk- Build to a max
+
AMRAP C2B pull ups in 1 set
+
AMRAP strict HSPU in 1 set
+
30 muscle ups for time
+
:90 AMRAP R Leg pistols
+
:90 AMRAP L Leg Pistols
* rest as needed between tests
HPA - Grid
A) Wtd Pistol, take 10 min build to Max
weight 2 reps/ leg
+
For time:
14 one arm OHS @ 32kg/24kg
14 Handstand Push ups
7 Ring Muscle ups
10 Power snatch @ 135lb/95lb
+
rest 5 min
+
For time:
14 one arm OHS @ 32kg/24kg
14 Handstand Push ups
7 Ring Muscle ups
10 Power snatch @ 135lb/95lb
This comment has been removed by the author.
ReplyDeleteBlue
ReplyDeleteSJ - 240#
+
C2B - 15 (lost rhythm and grip, pulling strength is okay)
+
HSPU - 1 (still not able to press OH without shoulder pain)
+
MU - 8 min (10 - 2:20, 20 - 5:10, all singles, took my time to see if my shoulder can take the stress, after 21 reps i had to switch from false to normal grip)
+
Pistols:
L - 33reps
R - 32reps
*Like for most of gymnastic and oly movements I have not done SJ, HSPU and MU for almost a year, so I am happy with the results except for HSPU
3:08
ReplyDelete3:12
QUAD BURN!!!!!!!!
Warm up
5 min airdyne Z1
Dynamic warmup then,
2 rounds 5 PC, 5 burpees, 20 sec me on airdyne.
Think I felt better last week. I've also been doing stuff on top of this testing. So who knows!
Gold
ReplyDeleteRd 1- 3:32
Rd 2- 3:50
Warmup- Jog, Dynamic stretching, several sets of pc's and burpees at increasing intensity and weight. Maybe not a true 90% effort but close in terms of warmup intensity. Felt much stronger in first set but dropped off significantly by 2nd as opposed to last week when both rounds were relatively equal.
Rob
ReplyDeleteBlue
Split jerk:235. Never really tried to go high, not too confident in my form. I think I got a little more in me
CTB: only tried once and got 15
HSPU: 16
Right pistol: 26
Left pistol: 24
Did a 10 min amrap on the MU and got 13. Had around 10 failed attempts.
Split jerk: 255 (Bad form on split)
ReplyDeleteC2B: 16
Strict HSPU: 11
Pistol R: 13
Pistol L: 9
30 MUs: 9:47
Blue
ReplyDeleteWasn't able to get to a box today so I had do do the whole workout in an hour without warmup and mobility at work.
SJ-225#
CTB-12reps (could of gotten more but I was doing these on an old ass squat rack so the thing would shake every time I kipped.
HSPU-10 reps.
Pistols-15 R leg/13 L leg
Didn't have time or equipment to do MUs. I'll try to do them tomorrow.
Blue
ReplyDeleteSJ: 185#
C2B: 2
HSPU: 16
Pistol R: 18
Pistol L: 16
My body was still wrecked from yesterday and everything pretty much sucked today. I didn't feel stable enough in my shoulders to go heavier on the SJ, and my lower body was almost too stiff to do pistols. Even my HSPUs felt weak. As for C2B, my technique is the limiting factor. I usually do butterfly because my kip is terrible, but stopped trying after I hit my chin on the bar. I just have a lot of skill work to put in.
also, I can't do muscle ups.
DeleteHPA-Blue
ReplyDelete5'1" 118lbs.
Split jerk: 130 lbs. (didn't try to go higher but I think I could have)
HSPU: 10
Pistols (R): 35
Pistols (L): 36
--can't do C2B and muscle ups yet! :(
Blue - 6'2" 180lbs.
ReplyDeleteSplit Jerk: 195 lbs
C2B Pull-ups: 18
HSPU: 10
Pistol (R): 18
Pistol (L): 18
30 MUs for time: I was able to get my first ring MU strict two weeks ago, but not able to do any after this workout. For some reason bar MUs are easier for me.
Zack Imboden
ReplyDeleteGold
1) 4:53
2) 5:54
Blue
ReplyDeleteSJ: 105