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
 

9 comments:

  1. Blue

    Results

    A) 95#->175# (failed h.snatch @180#)
    B) 235#,255#,275#,295#,310#x2-failed the last rep
    *Rested about 2:00-2:30 due to time, went 10# heavier compared to last week.
    +
    5 sets
    -Row Cal: 19,18,18,18,18
    -DU's: 66,66,66,63,61
    -C2B: 15,13,13,12,11
    *tough one today, had a training partner today which was great cause it helped me keep pushin.

    ReplyDelete
  2. Blue

    A: start 40kg, in 2.5kg steps to 60kg, 65 fail in hang snatch
    B: 110, 120kg, position and strength felt awesome, but quad hurt again, so I had to stop

    row cal: 24, 25, 24
    DU:66, 33 (lost rhythm), 54
    C2B PU: 10, 11

    *had to stop after DU in 3rd round, pinched a nerve between ribs during warmup and DU killed it completely. Getting old really sucks. Took 3 extra rest days since wed last week after I felt beaten down. Was a good idea because I actually felt great getting back into the game today, but that doesn't prevent minor injuries.

    ReplyDelete
  3. Question for the Gold PM work, just one time through?

    ReplyDelete
    Replies
    1. Yes. Output should be high enough here that you are unable to sustain this for an additional round. Ie- anaerobic efforts vs aerobic

      Delete
  4. A. 165
    B. 255/275/295/305/315
    +
    28/26/15
    25/20/14
    25/17/12
    26/15/13
    26/15/10

    ReplyDelete
  5. A 225,230,235,240,245
    B 245/8,250/8,255/6,255/6,260/6
    C 75/8,75/6,75/6,75/6,75/6
    Pm
    Run- :32
    Burpees- 18
    Row- machine at work doesn't work
    Burpees- 16
    Airdyne- no screen,
    My equipment at the station is sub par.



    ReplyDelete
  6. Gold

    AM

    A) 245 all sets
    B) 225-245-265-275-285
    C) 70# KB 8 reps each arm all sets

    PM

    Run: 42 sec
    Burpees: 15
    Row: 16
    Burpees: 14
    AD: 32 sec

    ReplyDelete
  7. Blue
    A. 75 (PR)
    B. 85/115/145/160/165 (old PR)
    +
    17/7
    17/7
    17/6
    17/7
    16/8

    ReplyDelete
  8. Blue

    A. 125 complete complex, 135 separately
    B. 225, 235, 235, 245, 245
    +
    295m/58/0
    283m/37/0
    276m/48/0
    268m/54/0
    278m/48/0

    I was tired today. For the WOD, I accidentally counted meters instead of calories and gave myself 0 for the C2B. I was basically doing really high pull-ups because I got the height, but couldn't pull my chest forward and bump the bar.

    ReplyDelete