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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

8 comments:

  1. Blue

    Results

    A) 135#,155#,165#,175#,185# (5pr)
    *This felt more there just shut it down since it was a 1rm test.
    B) 275#,295#,315#,325#,335#
    *This felt a bit heavy today
    +
    10 Min Amrap

    -50 Burpees+30 S2OH+6 MU's
    *S2OH was from the ground. Took a little to much time I'm between MU's. There are always a mental check for me because I'm not great at them.

    ReplyDelete
  2. A: up to 70, failed that first time, waved 50, 60, 70, 72.5 NPR
    B: 180 kg for first 4 sets, only 2 reps in the 4th. 160 for the 5th set
    +
    1:32 left for the MU, did only 3, did maybe 40 muscle ups in the last 6 months, they need more practise

    ReplyDelete
  3. A 225,230,235,240,245 I believe I had more. felt the best they ever had thanks to your pulling work!
    B 275 for all
    10 min Emom
    Started at 1 inch
    Ended at 7.5 inch
    10 min clock
    Row 3:27.4
    Burpee Bj finished at 6:00
    42 snatches at 70#

    ReplyDelete
  4. Gold

    A) 245 all sets
    B) 255 all sets
    +
    10 min emom
    Started at 1" ended at 13"
    +
    row at 3:42
    bbj at 6 something
    25 single are barbell snatch @75#, no 70# db

    ReplyDelete
  5. Blue

    A. 135
    B. 225, 245, 275, 305, 315
    +
    50 burpees and 25 S2O

    Form felt good until my last set of deadliest; that's when my back started rounding a bit. As for the "AMRAP", my lungs and legs were shot by the time I got to the S2O. That made it hard for me to get under the bar.

    ReplyDelete
  6. A. 55, 65, 70 (PR)
    B.135/ 165/ 185/ 205 /215 (I only could lift the last one once, although my 1RM is higher)
    WOD:
    1 S2O at 95#, 2 at 85#, all other reps at 75#, with 3 C2B pull-ups and 9 regular kipping pull-ups. Although 95# is a moderate weight for me to lift overhead, I was too exhausted from the previous exercises and almost dropped the first attempt.

    ReplyDelete
  7. Blue
    A. 95, 105, 115, 125, 130
    B. 185/205/225/255/275
    +
    50 burpees, 30 S2O, 5 bar muscle-ups, 2 C2B

    ReplyDelete
  8. Blue

    A. 165#
    Shoulders still wrecked
    B. 315, 325, 335, 345, 365
    +
    50
    30
    15 c2b pu
    * paced the burpees, finished the s2oh in under 2 minutes.

    ReplyDelete