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**

9 comments:

  1. Can you suggest an alternative for those in Blue who cannot do muscle-ups?

    ReplyDelete
  2. Blue

    Results

    A) 275# (Missed 290#x2)
    +
    6:38 (5rds only w/strict c2b)
    *have a rip that is still healing from last weeks Mu work. Also have a deep bruise in my right which made the MUs and Hspu difficult to push off of. Switch to strict c2b after 2nd rd and noticed that my weight was shift to my left arm during the hspu. Definitely a limiting factor and very frustrating.

    ReplyDelete
  3. Blue

    A: 80 in 5kg steps to 110kg NPR by 10 kg, didn't catch it with straight arms though

    23:03, just tried to get through, mu felt a bit better than last week

    ReplyDelete
  4. A 250,255,260,265,270f,270f
    B1 350x 5 sets
    B2 125/7,130/7,145/7,150/5,150/3
    Set 1
    10
    5
    :57
    Set 2
    9
    5
    :59
    Set 3
    7
    6
    1:03









    ReplyDelete
  5. Blue

    A. 245# (PR)

    +

    16:52

    Gassed out in the 3rd round

    ReplyDelete
  6. Gold

    A) 215-225-235-245-255-265
    B1) 315 all sets
    B2) 125# 6-5-5-7-5
    +
    3 sets
    Strict HSPU 7-6-5
    HSPU 12-11-10
    C2B :59, 1:12, 1:07

    ReplyDelete
  7. Blue:

    A. 110 (PR-- felt great; I could add more weight for a 1RM)
    +
    23:30
    I cannot do MUs, so I began the workout with C2B pull-ups. I quickly realized I was going to rip after five reps, so I switched to 6 assisted ring dips (with the smallest band). I used the 24kg kettle bell, which was the first time I've ever used that weight for more than two or three reps at a time. I felt strong and controlled, but it really slowed me down.

    ReplyDelete
  8. Blue:
    A. 185
    +
    17:56 (all strict movements)

    ReplyDelete
  9. Blue

    17:32

    *Found a setup on HSPU which worked for me (45plate + Abmat). Did this workout on Wednesday Oct. 1st.

    ReplyDelete