Monday, August 18, 2014

Tuesday August 19, 2014:

HPA-Gold
500m Row @2k PR pace 
Rest 2m x4 sets
+
5 Minute Intermission
+
4 Sets:
15 Burpees
400m Run
15 Situps
Rest = work
*Do sets 2/4 in reverse order. This should be sustainable work. Aim for consistency from round to round.

HPA-Blue:
A. Split Jerk; 1 OTM until failure- start @135/95 and add 10lb per minute
B. Strict Press; 8-8-6-6-4; rest 2m
+
5 Sets:
10 Burpee Over the Rower AFAP
:20 Row Sprint
Rest/walk 2-3m b/w sets

HPA - Grid 
Mixed modal conditioning - High% (3/3)
3 min @ 90%:
5 C2B Chin-ups
10 OH squats @ 65lb/45lb
--3 min rest
3 min @ 90%
5 Burpees over bar
50 DU's
--3 min rest
3 min @ 90%
5 Toes to bar
10 Dbell thrusters @ 30lb/20lb

+
rest 10 min 

+
3 min @ 90%:
5 C2B Chin-ups
10 OH squats @ 65lb/45lb
--3 min rest
3 min @ 90%
5 Burpees over bar
50 DU's
--3 min rest
3 min @ 90%
5 Toes to bar
10 Dbell thrusters @ 30lb/20lb



9 comments:

  1. Results

    A) 275# (Failed 285#)
    B) 115#,115#,135#,135#,145#x3 (failed last rep)
    *Happy with this result, loads started feeling heavy after 225#. Dip drive didn't feel as strong as last week but managed to come within 10# of my pr.
    +
    Time/Meters
    -:45/114m
    -:46/112m
    -:46/112m
    -:46/112m
    -:49/104m
    *Rested 2:30 b/t sets

    *last set was tough the lactic acid in my legs slowed me down a bit during the row.

    ReplyDelete
  2. HPA-Blue

    A. 245#
    B. KB Press 20kg/8/2, 24kg/6, 24kg/4L - 24/6R, 24kg/4L - 28kg/4R
    +
    All set between 0:46-0:49 sec, rest 2:30min
    1. 121m
    2. 120m
    3. 116m
    4. 116m
    5. 117m

    *strict overhead pressing is still not free of pain. i´ll substitute barbell presses with single arm press for the time being

    ReplyDelete
  3. Blue
    6'2" 180

    A. 195# (failed #205)
    B. 75,95,105,105,115
    +
    Time is for burpees only
    1. :21 / 122m
    2:30 rest
    2. :22 / 110m
    2:45 rest
    3. :21 / 116m
    3:00 rest
    4. :21 / 110m
    3:00 rest
    5. :21 / 108m

    *felt like garbage after the lactic portion of this workout. my shoulders were feeling somewhat sore, maybe from the hspu's from saturday, maybe from yesterdays cleans and powell.

    ReplyDelete
  4. 500m row @2k pace 1:44.5 average.
    Set 1 2:35
    Set 2 2:32
    Set 3 2:41
    Set 4 2:33

    ReplyDelete
  5. Rowing sets- 1:47, 1:47, 1:46, 1:47
    Running, burpee, sit up- 3:15, 3:10, 3:15, 3:09

    ReplyDelete
  6. Zack Imboden

    Gold

    Row: Aimed for 1:45 pace
    1:45
    1:45:9
    1:47
    1:46

    3:46, 3:45, 3:55, 3:52

    ReplyDelete
  7. Blue
    A. 305 (50 lb PR after last week)
    B. 135x8 (2), 155x8 (2), 175x3
    Failed last rep
    500m pace was between 1:20-1:25

    ReplyDelete
  8. Kevin Ward
    5'7"
    165lbs

    HPA Blue

    A. 225lb - could have went more, but left shoulder was trashed after trying to control the weight coming down. If I would have dropped it from the top, would have saved shoulder.

    B. 95,95,105,105,x - Left shoulder was done after split jerk. Failed on last rep of 4th set. Did not complete the last set.


    Didnt keep over all time for each round.

    Damper set at 10 for first two rounds then dropped to 9 for remaining.

    108,106,103,100,100


    Thoughts: I need better form on split jerk. Could have addeded more weight. Shoulder was done from controlling the weight coming down.

    I really need to focus on rowing better. I was seriously loosing steam with rowing and not generating the pull needed to maintain a constant m/s

    Sleep and diet were on par

    ReplyDelete
  9. Blue

    5'9" - 170lbs

    A. 185lbs
    B. 105-105-115-115-115
    C. 105-111-106-105-110

    Definitely not confident enough on my split jerk. My form was good at 175, but not at 185. Even though I locked it out, I was wary about splitting wide enough to get under fast enough. Probably why I couldn't go higher. This also taxed my shoulders. My arms were heavy for the push press and couldn't go as high as I wanted. Tried 125 on the last set but could only get 2. So I rested again and finished my set of 4 on 115.

    The rowing wasn't bad. I set the damper to 10 and did long, hard pulls. Kind of wish I put it a little lower and picked up the pace. Probably would've gotten a few extra meters if I did...

    ReplyDelete