Tuesday, September 16, 2014

Wednesday September 17, 2014:

HPA-Gold:
A. PP. PJ. SJ; build to a moderate/tough set
B1. BP @21x1; 10-8-6-4; rest 2m
B2. WPU @10x0; 10-8-6-4; rest 2m
+
7 Rounds For Time:
7 UB C2B Pullups
+
7 Rounds For TIme:
7 UB Toes To Bar


HPA- Blue
A. Split Jerk. BTN split Jerk  1.1 x 6 sets ( 3 sets @70%, 3 sets @ 80%), rest 1:30  
B. Push Press, Build to a tough single
+
2 Sets AFAP:
Row 25 cals  
20 Pull up 
15 Thruster 95/65
10 Burpee 
Rest 5-7 min

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 12 sets rest 1 min (first 5 @ 50-55%, 2nd 5 @ 60-65%)
+
8-10 min of freestanding handstand hold practice (you may use wall to practice)
+
5 rounds for time:
5 Muscle ups
25 ft Handstand walk

16 comments:

  1. Blue (36 yoa/191#)

    Results

    A) 200#x3 sets & 230#x3 sets
    B) 195#,205#,225#,235# (5#pr)
    *225# felt easy so I went up and just happen to be a pr,
    +
    2 Sets
    -2:59 (All UB)
    *7 min rest
    -3:43 (Pulls broken 10,5,5)
    *2nd set hurt took a while to recover, forearms and biceps were smoked.

    ReplyDelete
  2. Blue

    A: 75kg (3), 85 (3)
    B: 70, 80, 90, 100, 105 NPR

    2:50 (pu 9+11)
    rest 7 min
    ca. 4:10 (pu 10+5+5)

    *2nd set was awful. Was down on the floor in agony for about 3 min. Tried to enter results 15 min later, no way, 10 min veeery slow recovery spin later I was able to think again properly ;)

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    Replies
    1. This comment has been removed by the author.

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    2. Ronny your comment was on the money....cracked me up cause I was the same way

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    3. Haha Vic, I knew this was going to be bad...and it was worse! :)

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    4. And that my friends is the feeling of being WOD-Drunk.

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    5. Same here ... for me it was a slap in the face - BIG TIME!

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  3. Blue

    A. 175/3, 190/3
    B. to much pressing

    +

    Time: 3:30 min
    Rest: 7 min
    Time: 3: 48 min

    *I really need to work on my Pull up technique
    **Row in the first round was too fast (1st rd - 50sec, 2nd rd 60sec)

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  4. A 215
    B1 135,145,155,165
    B2 5,10,15,20
    I suck at push/pull, help!!!!!!!!!!!!
    6:29
    4:28

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  5. Gold

    A) 205
    B1) 155, 185, 215 (Assisted on last two), 215
    B2) 10, 15, 25, 35
    +
    4:36
    +
    2:38

    ReplyDelete
  6. Blue

    A. 135/155
    B. 175
    +
    - 3:39
    - 4:30

    My pull-ups suck.

    ReplyDelete
  7. Blue
    A. 55/75/85/95/95/95 (Don't know my 1RM, so I started with light weight and built up)
    B. 100
    +
    5:12
    5:00
    (My palm ripped about 10 pull-ups into the first round. This slowed me down and caused me to have to use a small band to prevent more ripping on the second round).

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