HPA-GOLD:
A. Snatch Pull. Hang Snatch; 1.1x5; rest 2m (no drop b/w reps)
B. BS; [4.4]-[4.4]-[3.3]-[3.3]-[3.3]; rest 20s/2-3m
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Every 90s For 5 Sets:
3 TnG PC- start @70-75% and build
*Keep reps snappy.
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8 Minute Running Clock:
25 Heavy DB Thruster
AMRAP Burpee Muscle Ups in remaining time
*Pick a tough weight you can do for 5-6 UB reps on the DB thruster.
HPA- Blue
B. Overhead Squat @ 55X1, 3,3,2,2,1,1 rest 2 min
C. EMOM for 10 min
5 strict Chin ups
5 HSPU
D. FLR on rings, accumulate 180 seconds
HPA GRID
Bsquat (int) - C&J (mod) - Battery
A. Back Squat @ 20X1, build to tough set of 6 reps
B. Squat Clean & Split jerk, build to max
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Squat clean thruster - perform 1 rep every minute until failure-- start @ 55% of your Front Squat 1RM and add 5lb each minute
Blue
ReplyDeleteResults
A) 255# (Failed 265#x2)
*265# would've been a 5#, but I'm happy with the 255# finish.
B) skipped, due to time
C) As Rx'd, all reps UB except last set of HSPU 3+1+1
D) completed, used 2 abmats instead of rings for the cushing. Hand still bug me and just push through it on "C"
Blue
ReplyDeleteA: 100kg
B: 40(3), 45(3), 55(2), 60 (2), 65 (1), 70(1)
C: scaled to 3 pu+3 hspu (strict with feet on 36''), could not have done 5+5 OTM
D: completed
Gold
ReplyDeleteA) 185 all sets
B) 305-315-325-325-325
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195, 200, 205, 210, 215
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Used 53# KB, next heaviest was 70# KB.
KB Thrusters took 3:20
12 Burpee MU in remaining time, limiting factor was grip with the sweat on my hands
A 185,195,200,205f,205
ReplyDeleteB 295,300,300,305,310
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170,185,205,210,215
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Don't have dumbells.
135# thrusters finished at 2:05.
13 f'in burpee mu's in 5:55. Brutal!!!!!!!!!!!!!!!
Blue
ReplyDeleteA. 200 (PR)
B. 115, 125, 135, 135, 140, 145
C. All done within 0:28-0:35, unbroken
D. 2:10 + 0:50
Glad I PR'd my clean, which was heavier and felt easier than when I pulled from the ground 2 weeks ago. As for the OHS, I felt a pinch in my shoulder and I had to drop the bar at the end of each set. Seems to be an ongoing problem, and working on rotator cuff and shoulder flexibility exercises.
Blue
ReplyDeleteA. 115 (PR)
B. 55, 65, 75, 75, 80, 80
C. Had to scale to 3 kipping HSPU and 3 strict pull-ups for each round. I had to kip for one pull-up.
D. 1:40 + 1:20