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)

14 comments:

  1. Blue wasn't posted so I did the box Wod.

    21-15-9 (UB)
    S2OH @115#
    Kbs @55#
    *10 burpee penalty if any reps are broken

    Time-3:37 (UB)

    I'll do blue later today if I can, if not I'll pickup tomorrow.

    ReplyDelete
  2. Blue

    A: up to 100kg
    didn't do B, I was not feeling well with lifting heavy today

    24 EMOTM: did 6 rope pull-ups instead climbing, hspu with feet elevated about 15'' off the floor
    *was much harder than I thought, had a good breathing going on

    ReplyDelete
  3. A. ..235# p.c., failed at 245# once

    B. 375#, 375#, 375#, 385#, 395#

    +

    Only 3 rounds rx due to time restrictions

    Been out of contact for last 5 days so felt good to be back in the box. Got a good sweat and joints felt pretty good.

    ReplyDelete
  4. Blue

    A. 265 PR by 20

    *not enough time today for the rest

    ReplyDelete
  5. Gold

    A) 235
    B) 305, 315, 325, 315, 325, 335
    C) 15" plus abmat (5 45s on each side), tried 17" and almost got it
    +
    3 sets
    HPC @ 155# X 3
    8" def HSPU X 8 reps X 3
    Prowler @ 125# X 3

    ReplyDelete
  6. A250
    B 310,315,320
    320,325,335
    C shoulder not feeling it
    Awesome job zack on the hspu!

    ReplyDelete
  7. Blue

    A. 195 PR
    B. 225, 255, 275x3
    +
    EMOM, Rx. HSPUs 12, 10, 6, 5

    I've never done KB front squats. I'm pretty sure the added instability taxed my shoulders because the HSPUs were harder than expected.

    ReplyDelete
    Replies
    1. Just realized the EMOM was supposed to be 6 rounds. When I saw 4 movements, I must have assumed 4 rounds instead.

      Delete
  8. A. 95
    B. 225
    +
    Kipping HSPU: 9, 5, 7, 6, 1, 1

    ReplyDelete
    Replies
    1. I can only do sets of 1 strict HSPU, so I opted for kipping.

      Delete