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

9 comments:

  1. Blue

    Results

    A) 185#,205#,215#225%
    *Had a hard time gripping from my rip yesterday doing MU's w/false grip. Pretty painful today.
    B) 115#x5,135#x5,145#x3,150#x2
    *had a hard time find a good comfort spot to lift with this rip
    +
    -1:18 (did an extra box jump by mistake)
    -1:15
    -1:14
    -1:14
    -1:14
    *all reps UB. Felt good moving at 85% today. Transitions was better after 2nd.

    ReplyDelete
  2. A: 75kg (2),80(2)
    B: seated DB press 4 x 5 (55lbs)

    1:37, 2:20, 2:02, 1:58, 2:02

    ReplyDelete
  3. A 240/3,245/2,250/1
    250/3,260/2,265/1
    B1 330,335,340,345,350
    B2 50/10,55/10,60/10,65/10,65/8
    5 sets
    1:05
    1:08
    1:10
    1:06
    1:05

    ReplyDelete
  4. Gold

    A) 205, 225, 245
    215, 235, 255
    B1) 275 all sets
    B2) 45# 10,10,10
    +
    1:09
    1:06
    1:06
    1:09
    1:06

    ReplyDelete
  5. Blue:
    A. 65/75/80/85
    B. 45/50/60/70
    +
    (Note: Only had access to a gym today, rather than a box. I did kettlebell goblet squats with an overhead press instead of wall balls and a 200 meter run rather than the doubles).
    2:04/1:49/1:51/1:49/1:48

    ReplyDelete
  6. Blue

    A. 135, 145, 155, 165
    B. 95, 95, 100, 100 (all 5 reps)
    +
    1:23
    1:24
    1:39
    1:29
    1:28

    Got a new speed rope today and still getting used to it. Also, the box jump-overs were pretty brutal.

    ReplyDelete
  7. A. 185, 205, 215, 225#
    B. 135x5, 155x5, 175x4, 185x3
    +
    1:25, 1:32, 1:23, 1:27, 1:30
    *Very inconsistent with my double unders today

    ReplyDelete
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      Delete
  8. A. 155, 175, 185, 205
    B. 95x5, 135x5, 145x5, 155x3
    +
    1:44, 2:08, 1:54, 1:57, 1:59
    I am not a fan of DUs.

    ReplyDelete