Monday, August 25, 2014

Tuesday August 26, 2014:

HPA-Gold
6 Minute Running Clock:
1,000m Row
AMRAP in remaining time of....
15 KBS (1.5/1)
15 Burpee
Rest 6m x2 Sets
+
10 Minute Intermission
+
6 Minute Running Clock:
800m Run
AMRAP in remaining time of....
15 Wall Ball Slams (20/14#)
15 Box Jump step down (24"/20")
Rest 6m x2 Sets


HPA Blue
A. Split Jerk. BTN Split Jerk, OTM for 10 min @ 65%-70% 1RM B. Barbell strict Press 6,6,4,4,2 rest 2 min + 4 sets ALL OUT: :30 burpee to 6” touch :30 row rest 3-4 min x 4 sets 
HPA - Grid Mixed Modal Conditioning - high %
3 min AMRAP @ 90%
50 Double Unders
10 Wall Balls @ 20lb / 14lb
--3 min rest
3 min AMRAP @ 90%
10 Chin ups
10 Box Jump Over @ 24" / 20"
--3 min rest
3 min AMRAP @ 90%
5 Power snatch @ 115lb / 80lb (scale to touch and go weight if needed)
Run 100m
+
rest 10 min

+
3 min AMRAP @ 90%
50 Double Unders
10 Wall Balls @ 20lb / 14lb
--3 min rest
3 min AMRAP @ 90%
10 Chin ups
10 Box Jump Over @ 24"
--3 min rest
3 min AMRAP @ 90%
5 Power snatch @ 115lb / 80lb
Run 100m



14 comments:

  1. Blue

    A. 155/5, 165/5
    B. KB Press 20kg/6/2, 24kg/4/2, 28kg/2
    +
    1. 13/179m
    2. 13/174m
    3. 12/164m
    4. 10/171m
    *transition time between 5-8sec.

    ReplyDelete
  2. Gold
    Row-
    1 round and 10 reps
    1 round and 12 reps
    Run-
    1 round and 25 reps
    1 round and 24 reps

    ReplyDelete
  3. Blue

    Results

    A) Completed @185# (65%)
    *BTN Split Jerk receiving position was a unsteady at first,but found my sweet spot then all was good. Its been awhile since I've done this movement.
    B) 125#x6,135#x6,140#x4,145#x4
    155#x2
    +
    Total Burpees/Meters/Cals
    -15/156m/13 Cals
    -15/156m/13 Cals
    -15/155m/13 Cals
    -15/155m/13 Cals
    *Rested 3 Min b/t sets
    *Was feeling ready to go around the 2:30 mark on the rest portion. Tough though legs were on fire for sets 3&4

    ReplyDelete
  4. Blue

    A. 70kg/2, 75/3, 80/5
    B. DB seated press 55lbs/6/2, 65/4/2, 65/2
    +
    1. 13/133m set the clock for 1 min, so transition time incl., changed that for the next 3 rounds, so 60 work exkl. transition
    2. 14/185m
    3. 12/174m
    4. 12/170m

    ReplyDelete
  5. Row
    1:44.9 pace + 51 reps
    1:45.1 pace + 51 reps
    Run
    Don't know time + 59 reps
    Don't know time + 60 reps

    ReplyDelete
  6. Row
    1+6
    1+7
    Run
    1+16
    1+15

    I didn't know what "wall ball slams" were so I did wall balls with a slam ball, hope that was right?

    ReplyDelete
  7. A. Will complete tomorrow (was at a gym today rather than
    a box, so limited access to space and barbells)
    B. 6 at 50, 6 at 60, 4 at 65, 4 at 65, 2 at 70

    1. 14/150 m/ 12 cals
    2. 14/168 m/ 16 cals
    3. 14/171m/ 16 cals
    4. 13/168m/ 16 cals

    ReplyDelete
  8. Blue
    A. 195x10
    B. 135x6(2), 155x4(2), 185(2)
    12-146m, 12-12, 13-174m, 12-169m
    Had to watch time on phone first two times so lost a few reps and meters. Last set felt difficult. 3 minute rest

    ReplyDelete
  9. Blue

    A. 135
    B. 105, 105, 115, 115, 125
    C. 13/159m, 14/162m, 14/157m, 15/154m

    I've never done BTN Split Jerks, so it was good that the weight was pretty light. It was pretty awkward, and I kind of tweaked my shoulder around the 8th set when the bar nearly slipped off my sweaty back. As for the lactic workout, I'm glad I didn't eat before. Or else I probably would have puked.

    ReplyDelete
  10. Blue
    6'2 180lbs

    A. 135
    B. 105,105,115,115,125
    C. 14/166, 13/163, 12/156, 11/149

    ReplyDelete
  11. Blue

    A. 155/2, 165x8
    B. 95/105x6, 115/125x4, 135x2
    C. 13/170; 14/156; 13/157; 12/160 (fell off the rower)

    ReplyDelete
  12. Kevin Ward
    5'7"
    165lbs

    BLUE

    A: 165lbs
    B: Did not attempt strict press, Split Jerk killed my shoulders
    C: 15/148, 15/152, 13/151, 14/148 - 4 Minute rest - Damper at 10

    ReplyDelete