HPA-Gold:
A1. Bench Press @11x1; 5x5; rest 2m (heavy loading)
A2. SA DB Row @21x1; 8-10x5; rest 2m
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5 Sets:
10 Push Press (115/80)
10 Toes to Bar
30 DU's
Rest 2m b/w sets
*This is muscular endurance work w/ a breathing component. So, try and set a pace that is tough, but sustainable from round to round.
HPA-Blue:
40 Minute Running Clock:
00:00 to 20:00
1000m Row
20 KBS (1.5/1)
20 Burpee
1000m Row
Rest until 20:00
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20:00 to 40:00
800m Run
10/10 KB Snatch (1.25/25)
20 Box Jump Over (24/20")
800m Run
HPA Grid
snatch pull - jerk skill - short gymnastic tester
A. Snatch Pull Cluster, 1.1 @ 1RM x 5 sets rest :10/2-3 min
B. Split Jerk . Btn Split Jerk, 1.1 x 10 sets rest 1 min (first 5 @ 50-55%, 2nd 5 @ 60-65%)
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8-10 min of freestanding handstand hold practice (you may use wall to practice)
+
30 Muscle ups for time
Where's Blue?
ReplyDeleteIt's up now. Posting error on the back end.
DeleteNo worries, did gold instead. Did blue today (Thursday)
DeleteIs it a rest day for blue? There is no programming showing up.
ReplyDeleteGold
ReplyDeleteResults
A1) 190#x5, 200#x5, 210#x5, 220#x5, 230#x5
*this felt pretty good might of been able to go slightly heavier on the last set.
A2) 55#x10, 55#x10, 65#x10, 65#x10, 75#x8
+
5 Sets (w/GHD Sit-ups)
-1:06
-1:08
-1:07 (miss on du's)
-1:08 (miss on du's)
-1:05
*pull-up was full from the morning class so sub with GHD sit-ups.
*Blue wasn't posted this morning so did the GOLD workout.
10:18
ReplyDelete13:22
Gold
ReplyDeleteA1) 205 for all sets
A2) 45#x10, 53#x10x 4 sets
+
5 sets
:58
:57
:57
:58
:59
A1 no go, shoulder gets messed up on bench, weird because I can over head.
ReplyDeleteA2 60/10,75/8,75/8,75/8,75/8
5 sets
:53
:53
:54
:53
:52
Blue
ReplyDelete10:21
10:32
I should have stretched and limbered up before the second round, because it really affected my run. Had to take the first 800m easy because my calves kept cramping up. Probably slowed me down by 0:15-0:20 seconds per 400m. Also, I didn't have a 1.25 pood KB so I used the same 1.5 instead for the snatch.
Blue
ReplyDelete11:30
10:22
Blue
ReplyDeleteResults
10:14
+
10:05
*This was tough, was surprised that 2nd wod was a little faster. Legs were a bit heavier on the 2nd 800m run. "A GRINDER"
*Deciced to Wednesdays since it wasn't posted when I was at the box.
Blue
ReplyDelete10:40
8:32
Blue
ReplyDelete1) 10:15
2) 11:28
* running is not my strength!