Tuesday, September 30, 2014

Wednesday October 1, 2014-

HPA-GOLD:
9 Minute AMRAP @85%
600m Row
15 Situps
600m Run
15 Alt Step Ups (24/20)
15 Burpee
Rest 9m x2 Sets
+
Rest as needed
+
8 Minute Airdyne @85%
Rest 4m
4 Minute Airdyne @85%
Rest 2m
2 Minute Airdyne @85%



HPA Blue
Four sets of the following: 2:00 row @ high effort
10 Double KB front squats 53/35 10 Heavy dumbell walking lunges rest 3 min 2:00 airdyne @ high effort
10 Double KB front squats 53/35 10 Heavy dumbell walking lunges rest 3 min

HPA - Grid 

Snatch (mod) - Jerk (int) - EMOM triad simulation
A. Squat snatch, 1 rep @ 80% x 12 sets rest 1m30
B. Push press . Push Jerk, 2.2 - build to max set
+
20 min EMOM:
1st minute: 4 OHS 165lb/105lb
2nd minute: 10 Toes to bar
3rd minute: 2/2 DB Pistol 50lb/30lb
4th minute: 4 Ring Muscle up
5th minute: Burpee Over Box jump 30"/24", Max reps in :25 

**the weights above are Rx weights for Kiliminjaro Triad. If these weights are too heavy than scale down to weight that is acheivable for the given rep range**


Monday, September 29, 2014

Tuesday September 30, 2014-

HPA-Gold:
A. Split Jerk; 3-3-2-2-1-1; rest 2-3m (drop b/w reps on 3's and 2's)
B1. TnG DL Cluster; [2.2]x5; rest 90s (no grinders)
B2. Strict Press; 5-7x5; rest 90s
+
3 Sets:
AMRAP UB Strict HSPU
Rest 30s
AMRAP UB Kip HSPU
Rest 30s
20 C2B Pullups For Time
Rest 2-4m 


HPA- Blue 
A. Split Jerk, build to a heavy single 
+
10 RFT:
2 Muscle up 
4 HSPU
8 KB swings 32kg/24

HPA-Grid
Tue - High % intervals (race simulations)
For time: (race 1 simulation)
5 T&G Snatch @ 155lb/105lb
rest:15
5 Box jump Over @ 30"/24"
rest :15
3 T&G Snatch @ 185lb/115lb
rest :10
3 Box jump over @ 30"/24"
+
rest 3-5 min
+
For time: (start of race 3&4 Simulation)
10 Deadlifts @ 305lb/205lb
rest :15
10 Deadlifts @ 305lb/205lb

 rest :15
20 CTB Pullups
+
rest 3-5 min
+
For time: (Jack and Jill simulation)
Handstand Push up to 5" Deficit, AMRAP (-1)
rest :25
Handstand Push ups to 10", AMRAP (-1)
rest :20
Handstand push ups to 10", AMRAP (-1)
+
rest 3-5 min
+
((Repeat all 3 race simulations from above with the same required rest))
**Todays race simulations are supposed to feel as if you are on the grid working with a partner. If youare currently on a team and have a training partner you may be able to match the work of another competitor for your rest times. However, if you are not yet on a team, you will have to program your own rest to simulate the "work/ rest" period equal to that of what happens during a grid match. All of these movements should be done almost as fast as possible with the mindset that you are getting minimal rest to move onto the next station**In a perfect world everyone training for the grid would be able to use these weights and perfom these movements however, if you can not do these movements near unbroken (and fast) then scale the weight or modify the movement to the best of your ability**

Sunday, September 28, 2014

Monday September 29, 2014-

HPA-Gold:
A. PC+Hang Clean. Clean; 1+1.1x5; rest 15s/2m
B. BS @31x1' 8-8-6-6-6; rest 2-3m
C. SA DB Row @21x1; 6-8x5; rest 60s b/w arms

PM
200 Run For Time @90-95%
Rest 3m
:30 AMRAP Burpees- near all out
Rest 3m
:30 Row For Cals @90-95%
Rest 3m
:30 AMRAP Burpees- near all out
Rest 2m
20 Cal Airdyne For TIme @90-95%


HPA- Blue 

A. Power Snatch. Hang Snatch, Build to a tough set , no dropping between 
B. Back Squat 1.1.1 x 5 sets, rest :20/ Rest 3 min 
+
5 sets: 
:60 Row Cals
:60 Rest 
:45 Double unders
:45 Rest
:30 C2B pull ups 
:30 Rest 
:30 rest

HPA - Grid
Snatch intense + FSq int + Press + Short tester
A. Above Knee Hang Power Snatch, 2 tough reps x 5 sets, 3 min - no dropping bar
B. Front Squat, build to a max
C. Standing Strict Press @ 20X0, take 4 sets to work to a tough set of 6 reps
+
For time:
5 Rope Climbs to 15ft
10 Power Clean to Overhead @ 205lb
 

Friday, September 26, 2014

Saturday September 27, 2014-

HPA-GOLD:
For TIme @85%
250m Row
15 KBS
15 Burpee
Rest 2:30 x4 Sets
+

Rest as needed (no more than 10 min)
+
For Time @85%
15 Wall balls (20/14)
200m Run
15 BJ Step Down (24/20)
60m Bear Crawl
15 Situps
Rest 5m x2 Sets
+

Rest as needed (no more than 10 min))
+
For Time @85%
1,000m Row
800m Run
60 Cal Airdyne


HPA-Blue
For time:
50 cal row
50 box jump over 24"/20
50 wall ball
50 kb swing 70/53
50 cal airdyne

HPA - Grid
Snatch (tech) - gymn EMOM - :30/:30 x5
Cluster Squat Snatch, 1.1.1 @ 64-68%RM x 5 sets rest 1m30
+
EMOM for 10 min:
1st minute: 8-10 kipping Ring Dips
2nd minute: 12 Toes through rings
+
5 sets @ 90%
:30 Power snatch @ 75lb/55lb
:30 rest
:30 Double Unders
:30 rest
:30 Thrusters @ 24"/20"
:30 rest
:30 AD for cals
:30 rest

Thursday, September 25, 2014

Friday September 26, 2014-

HPA-GOLD:
A. Snatch High Pull. Snatch. OHS; 1.1.1x5; rest 2m (drop after snatch pull. no drop b/w snatch and OHS)
B. BS; [5.5]-[5.5]-[4.4]-[4.4]; rest 2-3m
+
For Time
10 Ground to OH @75% Jerk max
12 Muscle Ups
14 Defecit HSPU (10"/7")
16 C2B Pullups
18 Ring Dips
*scale to a defecit you can do for atleast 3 reps UB when fresh.


Note:
-on BS do a 5.5 cluster, rest 2-3m, then another 5.5 cluster, rest 2-3m, 4.4 cluster... etc
-Goal is to use a heavier weight than mondays straight sets w/ the eqivalent # of reps. 



HPA-BLUE
A. Power Clean. Hang Clean. Front Squat, work to a tough set
B. Overhead Squat @ 55X1, work to a tough single 
+
5 Rounds for Time:
10 Deadlift 225 /155
10 Box jump over 30/24
10 KB thruster 35/25/ hand 
10 toes to bar 


HPA - GRID
C&J - fsquat(mod) - ub strength (hor)
A. Squat Clean & Split Jerk, work to max
B. Back Squat @ 20X1, 1 rep @ 90-92%RM x 7 sets rest 2min
C. Pendlay Row @ 11X0, 1 tough rep every :20 for 20 total reps
D. Bench Press @ 20X1, 2 tough reps every minute x 10 minutes

Tuesday, September 23, 2014

Wednesday September 24, 2014-

HPA-GOLD:
3 Sets @85%
600m Row
400m Run
6:00 Airdyne
Rest 10m B/w sets
*Record time it takes to comlete row+run, and distance on the AD.
+
10-15m Z1 Cooldown 


HPA-Blue


4 sets @ high effort:
2 min row 
10 Heavy Dumbell thrusters (5/5)
rest 2 min 
2 min airdyne
10 heavy Dumbell thrusters
rest 2 min  



HPA - Grid
Snatch pull - jerk skill - short gymnastic tester
A. Snatch Pull @ 1RM snatch, 1 rep x 8 sets rest 1 min
B. Split Jerk,1 rep per min x 12 min (4 @ 55-58%RM, 4 @ 62-65%RM, 4 @69-72%RM)
+
For time:
12-9-6-3
Bar Muscle ups
Handstand push ups to 5" deficit

Monday, September 22, 2014

Tuesday September 23, 2014-

HPA-GOLD:
A. Split Jerk; 3-2-1-3-2-1; rest 2m
B1. TnG DL; 5x3; rest 90s (heavy loading, but no grinders)
B2. Seated DB Press; 8-10x3; rest 90s
+
5 Sets:
10 S2OH @115/80#
10 C2B Pullups
30 DU's
Rest 2m b/w sets


Note: 
-drop/ reset between reps on sets of 3 & 2 on SJ. 
-Second wave heavier than the first on split jerk. 


HPA- Blue 
A. Push Jerk. Split Jerk 2.2 x 4 sets, rest :10/rest 2 min 
B. Barbell Strict Press @ 21X1 3-5 reps x 4 sets, rest 2:30 
+
For Time @ 85%
10 wall ball 20/14
15 box jump overs 24/ 20 
30 Double Unders 
rest 2 min x 5 sets   

HPA - Grid
mixed modal cond - high%
3 min AMRAP @ 90%
30 Wall Balls, 20lb/14lb
90 Double Unders
--rest 3 min
3 min AMRAP @ 90%
15 KB swings @ 32kg 

15Box Jumps 30"/24"
--rest 3 min
35 chin ups
AMRAP Thrusters in remaining time 65lb/45lb
+
rest 10 min
+
3 min AMRAP @ 90%
30 Power Cleans @ 95lb/65lb
AMRAP Double Unders in remaining time
--rest 3 min
3 min AMRAP @ 90%
15 Thrusters (65/45)
15 Toes to Bar
--rest 3 min
3 min AMRAP @ 90%
35 KB swings @ 32kg/24kg
AMRAP Box jumps 30"/24" in remaining time

Sunday, September 21, 2014

Monday September 22, 2014-

HPA-GOLD:
A. PC. Clean; build to a tough set of 1.1
B. PC. Clean; 1.1x4 @80-85% A; rest 2m
C1. BS @31x1; 10-10-8-8; rest 2m
C2. SA DB Row @31x1; 8-10x4; rest 2m

PM
For Time @95% effort (near all out, but dont redline it)
7 Thruster (115/80)
7 Burpee Over Bar
Walk/Rest 3m x4-5 Sets
 


HPA - Blue
A. Back Squat Cluster 1.1.1.1 x 5 sets ( rest :10/ rest 3 min )
B1. Barbell Split Squat 8/8 ,rest 2 min 
B2. AMRAP Strict C2B chin ups @ 2111, rest 2 min x 4 sets 
+
2-3 muscle ups OTM for 10 min 

HPA - Grid
snatch(int) - Squat (mod) Ub strength vert - Acc
A. Squat snatch, 1rm
B. Back Squat @ 20X1, 1 reps @ 80%RM x 8 sets rest 3 min
C. Push press, 2 tough reps every minute x 5 sets (82-86%RM)
D. Wtd. Pronated chin up @ 20X0 , 1 rep every :20 for 8 minutes


Friday, September 19, 2014

Saturday September 20, 2014:

HPA-Gold:
AM
30 Minutes of Z1:
(Row or airdyne/ road bike)
+
10-20 minutes of Skill work
(HS walks, Bar MU, Pistols etc)

PM
20 Minute AMRAP @85-90%
30 cal Airdyne (sub = row)
15 Box Jump Overs (24"/20)
15 KBS (1.5/1)
15 Situps
30 DU's
*Dont spill over here. Goal is a high output while staying aerobic (ie- try to hit your ~25m tester pace for todays 20m peice).


HPA- Blue
Row 500m @ 90%
Rest 3 min
Row 1000m @ 85%
Rest 5 min
Row 2000m @ 80%

HPA - Grid
Snatch tech - gymn emom - :30/:30
Squat Snatch Cluster, 1.1 @ 70%RM x 6 sets, 2 min
+
EMOM for 10 minutes:
1st minute: 3 Freestand kipping handstand push ups
2nd minute: 8-10 Toes to Bar
+
4 sets @ 90%:
30 sec R Arm KB Snatch @ 32kg/24kg
30 sec rest
30 sec DU's
30 sec rest
30 sec L Arm KB Snatch @ 32kg/24kg
30 sec rest
30 sec Box Jump overs @ 24"/20"
30 sec rest

Thursday, September 18, 2014

Friday September 19, 2014:

HPA-Gold:
A. Hang Clean; build to a tough triple
B. BS; 3-2-1-3-2-1; rest 3m (each set @~115-117% of mondays FS sets respectivley)
C. Build to a max Defecit HSPU
+
3 Sets:
10 TnG Hang PC- moderate
Rest 20s
6-8 Ubroken Defecit HSPU
Rest 20s
150ft Prowler Sprint (heavy, but keep high turnover)
Rest 3-4m


HPA-Blue:
A. Power Clean; build to a tough rep
B. Deadlift; 1.1x5; rest 10s/2m
+
EMOM for 24 Min (6 sets total):
1st: 1 legless rope climb *scale regular rope climb
2nd: 10 KB Front Squat (1.5/1pd per hand)
3rd: AMRAP UB Strict HSPU
4th min- full rest

HPA GRID
C&J (int) - Fsquat (mod) - Ub strength (hor)
A. Power Clean & Push Jerk, 1rm
B. Front Squat @ 40X1, build to tough 1 rep
C1. Pendlay Row Cluster @ 11X0, 1.1.1 x 5 sets rest 1m30 (rest :10 bw reps)
C2. CGBP @ 31X1, 2 reps x 5 sets rest 1m30 (full pause on chest)

Tuesday, September 16, 2014

Wednesday September 17, 2014:

HPA-Gold:
A. PP. PJ. SJ; build to a moderate/tough set
B1. BP @21x1; 10-8-6-4; rest 2m
B2. WPU @10x0; 10-8-6-4; rest 2m
+
7 Rounds For Time:
7 UB C2B Pullups
+
7 Rounds For TIme:
7 UB Toes To Bar


HPA- Blue
A. Split Jerk. BTN split Jerk  1.1 x 6 sets ( 3 sets @70%, 3 sets @ 80%), rest 1:30  
B. Push Press, Build to a tough single
+
2 Sets AFAP:
Row 25 cals  
20 Pull up 
15 Thruster 95/65
10 Burpee 
Rest 5-7 min

HPA - Grid
snatch pull - jerk skill - short gymnastic tester
A. Snatch Pull Cluster, 1.1 @ 1RM x 5 sets rest :10/2-3 min
B. Split Jerk . Btn Split Jerk, 1.1 x 12 sets rest 1 min (first 5 @ 50-55%, 2nd 5 @ 60-65%)
+
8-10 min of freestanding handstand hold practice (you may use wall to practice)
+
5 rounds for time:
5 Muscle ups
25 ft Handstand walk

Monday, September 15, 2014

Tuesday September 16, 2014:

HPA-Gold:
60 Minute Running Clock:
2 Rounds @80-85%
800m Run
20 Burpee
Rest until 20:00 on the clock
+
2 Rounds @80-85%
1000m Row
60m Bear Crawl
Rest until 40:00 on the clock
+
10 Minute Airdyne @80-85% for cals
*Dont spill over here.



HPA- Blue
10 min @ 75%
Row 400m
10 burpees
10 KBS @ 53/35
rest 10 min
10 min @ 75%
400m run 
50m bear crawl
10 Dumbell Thruster 35/25#/ hand
*keep this at 75% aerobic effort 

HPA Grid 
mixed modal cond - high%
3 min AMRAP @ 90%
15 Wall Balls, 20lb/14lb
40 Double Unders
--rest 3 min
3 min AMRAP @ 85%
8/8 KB snatch @ 24kg/16kg
8 No jump Burpees
--rest 3 min
3 Ring Muscle ups
OH walking Lunges w/ 45lb bar/35lb
--rest 3 min
3 min AMRAP @ 90%
12 Push ups
12 Step down box jumps @ 24"/20"
+
rest 10 min
+
3 min AMRAP @ 90%
15 Wall Balls, 20lb/14lb
40 Double Unders
--rest 3 min
3 min AMRAP @ 85%
8/8 KB snatch @ 24kg/16kg
8 No jump Burpees
--rest 3 min
3 Ring Muscle ups
OH walking Lunges w/ 45lb bar/35lb
--rest 3 min
3 min AMRAP @ 90%
12 Push ups
12 Step down box jumps @ 24"/20"


Sunday, September 14, 2014

Monday September 15, 2014:

HPA-Gold:
A. Snatch. Hang Snatch; build to a tough set (no drop b/w reps)
B. Snatch. hang snatch; 1.1x3 @80-85% A; rest as needed
C. Front Squat; 3-2-1-3-2-1; rest 3m (second wave heavier than the first)
+
For Time:
50 Front Rack Walking Lunge (in UB Sets of 10) @145/100#
*Bar starts on the floor

PM:
21-15-9:
C2B Pullups
Burpees


HPA- Blue
A. Snatch. Above knee hang snatch. OHS, build to a tough set
B. 1 Snatch OTM for 12 min, Start @ 60%, add 5#/ set
C. Back Squat @ 21X1, build to a tough set of 5
D. Barbell walking lunge 10 steps, rest 90 seconds x 5 sets

HPA - Grid 
snatch(int) - Squat (mod) Ub strength vert - Acc
A. Power snatch . Hang Squat Snatch, 1,1 - work to max
B. Back Squat @ 20X1, 2 reps @ 85%RM x 7 sets rest 3 min
C. Push press, build to max
D. Wtd. Pronated chin up @ 20X0 , 1 rep every :30 for 10 minutes

Friday, September 12, 2014

Saturday September 13, 2014:

Week four of the High Performance Athlete Competitor's Program is officially in the books; and at this point we'd like to hear some of your feedback (positive or negative). Please leave us a review, and any comments you may have, within the review section of our Facebook page
Thanks again!
High Performance Athlete 

HPA-Gold:
9 Minute AMRAP @80-85%
800m Run
10 T2B
12 Hand Release Pushups
14 Alt Step Ups (24/20)
Rest 9m x2 sets
+
10 Minute Intermission
+
For Time @80-85% (steady pace)
7/7 Light KB Snatch
7 Situps
750m Row
60m Bear Crawl
Rest 4-6m x2 Sets


HPA- Blue 
2000m row @ 80%
rest 5 min
1000m row @ 85%
rest 3 min 
500m row @ 90%
* efforts should be in negative splits, record times of each % effort set

HPA Grid
Snatch tech - gymn EMOM - :30/:30 x 5
Squat Snatch Cluster, 1.1.1 @ 60-65% x 6 sets rest 2 min (make all sets the same weight)
+
EMOM for 8 minutes:
1st minute: Deficit strict handstand push ups @ 8", Max unbroken reps
2nd minute: 4-6 Unbroken Bar Muscle Ups
+
5 sets @ 90%:

:30 Airdyne
:30 rest
:30 L-arm KB swings @ 32kg/24kg
:30 rest
:30 Dbell Thrusters @ 30lb/20lb
:30 rest
:30 R-arm KB swings @ 32kg/24kg
:30 rest

Thursday, September 11, 2014

Friday September 12, 2014:

HPA-Gold:
A. Hang Clean. Clean; 1.1x5; rest 20s/2m
B. BS @11x1; 4x5; rest 2m (heavy, but no grinders)
+
10 Minute EMOM:
2 Defecit Kipping HSPU- start moderate, build each set.
*note starting/finishing height.
+
10 Minute Running Clock:
1,000m Row @10 damper
20 Burpee BJ (30")
AMRAP DB Snatch in remaining time (70/40#)

*Scale weight as needed, with the caveat that it should be a tough weight that you cannot maintain a high turnover with.

HPA- Blue
A. Power Snatch, Work to a tough set
B. Deadlift 1.1.1 x 5 sets, rest :10/2min
+
10 min AMRAP
50 burpees to 6" touch
30 shoulder to overhead 135/95
Muscle ups In remaining time
* Shoulder to overhead should be moderate loading, no muscle ups do C2B chin ups 

HPA Grid
C&J (int) - Fsquat (mod) - Ub strength (hor)
A. Power Clean . Hang Squat Clean, find tough set
B. Front Squat @ 20X1, find tough 2 reps
C1. Pendlay Row @ 11X0, 2 reps x 5 sets rest 1m30
C2. CGBP @ 20X1, 2 reps x 5 sets rest 1m30

Tuesday, September 9, 2014

Wednesday September 10, 2014:

HPA-Gold:
A1. Bench Press @11x1; 5x5; rest 2m (heavy loading)
A2. SA DB Row @21x1; 8-10x5; rest 2m
+
5 Sets:
10 Push Press (115/80)
10 Toes to Bar
30 DU's
Rest 2m b/w sets
*This is muscular endurance work w/ a breathing component. So, try and set a pace that is tough, but sustainable from round to round.


HPA-Blue:
40 Minute Running Clock:
00:00 to 20:00
1000m Row
20 KBS (1.5/1)
20 Burpee
1000m Row
Rest until 20:00
+
20:00 to 40:00
800m Run
10/10 KB Snatch (1.25/25)
20 Box Jump Over (24/20")
800m Run

HPA Grid 
snatch pull - jerk skill - short gymnastic tester
A. Snatch Pull Cluster, 1.1 @ 1RM x 5 sets rest :10/2-3 min
B. Split Jerk . Btn Split Jerk, 1.1 x 10 sets rest 1 min (first 5 @ 50-55%, 2nd 5 @ 60-65%)
+
8-10 min of freestanding handstand hold practice (you may use wall to practice)
+
30 Muscle ups for time  




Monday, September 8, 2014

Tuesday September 9, 2014:

If you haven't already, check out Hooklip Media's video featuring Coach Kyle!
And please do us a favor and post your results. Each daily post is getting a few hundred views, but only a handful of responses so not everyone is leaving their feedback- In the long run doing so will only help you as it allows us to continue customizing the programs to the needs of those following. 
Thanks,
High Performance Athlete 

HPA-Gold:
For Time @80-85%
1k Row
800m Run
Rest = Work x3 Sets
+
Rest as needed (10m max)
+
OTM for 14 Minutes (all @80-85%)
E: 30 second Airdyne
O: 10 KBS (1.5/1)+ 5 Burpee


HPA- Blue
A. Push Jerk .Split Jerk, build to a tough set B. Push Press 2-3 reps x 6 sets ,rest 2 min + 10 Power Snatch 95/65 15 Overhead Squat 95/65 20 Pull Up rest 5 min x 3 sets ALL OUT EFFORTS 

HPA - Grid 
mixed modal cond. - high%
3 min AMRAP @ 90%
10 Box jump over @ 24"/20"
6 KB thrusters @ 24kg/16kg
-- 3 min rest
3 min AMRAP @ 90%
100m run
5/5 Double arm KB Overhead Walking lunges 24kg/16kg
-- 3 min rest
3 min AMRAP @ 90%
10 cals on AD
10 CTB
-- 3 min rest
3 min AMRAP @ 90%
10 Deadlift @ 155lb
10 Latera barbelll burpees
+
rest 10 min
+
repeat all (4) 3 min AMRAPs  

Sunday, September 7, 2014

Monday September 8, 2014:

HPA-Gold:
A. Front Squat @31x1; 2-4x6; rest 2-3m
B. BB Alt Lunge; 5/5x4; sets; rest 90s (heavy, but no grinders)
+
10 Minute Running Clock:
21 Power Snatch @75% (in UB sets of 3)
AMRAP in remaining time of....
C2B Pullups in UB sets of 5

PM
2 Sets of the following @high effort
:20 Max Rep Burpee
Rest 2m
:20 Row Sprint
Rest 2m
100ft Prowler Sprint @145/100
Rest 3-5m


Note- This will be the last week of this cycle for HPA-Gold. Next week will be a bit of a transition week, and then the following we will begin a new cycle (Same priorities, just a different training split that I think will work better for you guys based on what i've seen thus far).

HPA Blue
A. Hang Clean( above Knee) , Build to a heavy single
B1 Back Squat @ 31X1, 2-3 reps, rest 2 min
B2. Weighted Chin up Cluster @ 21X1, 1.1.1 , rest :10, rest 2 min X 5 sets
C.Single Arm KB OH walking lunge 10/10 ( switch arms after 10 steps), rest 1:30 x 3
D: 15 rep Turkish Get up / arm unbroken, rest as needed between arms 35#/25#

HPA - Grid
snatch (int) - Squat (mod) UBstrength Vert - acc
A. Squat Snatch . Hang Squat snatch, 1.1 - build to tough set. 1 grip of the bar
B. Back Squat @ 20X1, 3 reps @ 80%RM x 6 sets rest 3 min
C1. Push press, 1-1-1-1 rest 2 min
C2. Wtd. Pronated Chinup @ 20X0, 3 reps x 4 sets rest 2 min
D. Trap 3 raises @ 3010, 8 reps x 4 sets rest :45 bw arms

Friday, September 5, 2014

Saturday September 6, 2014:

HPA-Gold:
For Time @80-85%
1,000m Row
15 KBS (1.5/1)
25 Burpee Over the Rower
15 KBS (1.5/1)
1,000m Row
+
10 Minute Rest
+
4 Rounds For Time @80-85%
200m Run
10/10 KB Snatch (45/25lb)
15 Hand Release Pushups
30 DU's


HPA Blue

500m row @ 2k PR pace
rest 2 min x 10 sets
Rest 5 min btwn sets 5&6

HPA - Grid
Snatch tech - gmn EMOM - :30/:30 x 5
Hang Squat Snatch . Snatch Balance, 1.1 @ 55-60%RM x 8 sets rest 1 min
+
EMOM for 10 min:
1st minute: Deficit Handstand push ups @ 5", 3-5 unbroken reps
2nd minute: 3-5 Unbroken Ring Muscle ups
+
5 sets @ 90%
:30 Airdyne for cals
:30 rest
:30 Box jump overs @ 30"
:30 rest
:30 Power clean @ 95lb
:30 rest
:30 Burpees to 6" touch
:30 rest