Friday, October 31, 2014

Saturday November 1, 2014-

HPA-Gold:
2 Sets of the Following @high sustainable effort:
5 Minute AMRAP:
300m Row
15 Burpee to 6" Touch
Rest 5m
+
5 Minute AMRAP:
20 Cal AD
7/7 KB Snatch (1.5/1)
7 T2B
Rest 5m
+
5 Minute AMRAP:
15 Wall Balls
2 Rope Climbs
30 DU's
Rest 5m, then start back from top.


HPA- Blue

A. Strict Press 8,8,6,6 rest 2-3 min 
B. 7-10 C2B pull ups OTM for 10 min 
+
15 min AMRAP
21 cal row
15 Power snatch 75/55

9 Burpee Over the bar 

HPA - Power
C&J % - Ub pull strength- EMOM 18-30min
A. Squat Clean & Split Jerk, 1 rep @ 70%RM x 11 sets rest 1m20
B. Pendlay Row @ 11X0, 5 reps x 5 sets rest 1m3-2min
+
EMOM for 21 minutes:
1st minute: 3 Tough T&G Power snatches
2nd minute: 3-4 Tough Thrusters (same weight as power snatches)
3rd minute: 6-8 Strict Pronated Pullups
**weights
for 1st and 2nd minute movement should be challenging yet repeatable.
Strict Pullups should be an unbroken set (at the very least two sets done in less than :20 seconds)

5 comments:

  1. Blue

    Results

    A) 95#x8, 95#8, 135#x6, 140#x6 (4+2)
    *This felt heavy today, maybe from the thrusters yesterday.
    B) Completed:
    *Did 7 reps EMOM to work on consistency with my butterfly C2B. 7min complete with butterfly last 3min with kipping all UB.
    +
    15 Min AMRAP
    -4rds+4 Cals

    ReplyDelete
    Replies
    1. Hammies and lower back were pretty sore from yesterday

      Delete
  2. Blue

    A. 105, 110, 115, 120
    B. Scaled to 4 OTM
    +
    5 rounds

    Substituted 24" step-ups for the power snatches. My back is getting better but still a little tender.

    ReplyDelete
  3. Gold

    Set 1
    2+30m
    2+13 Cal
    2+1 RC

    Set 2
    2 Rds
    2+9 Cal
    2+1 RC

    ReplyDelete
  4. Set 1
    2 rounds + 200m row
    2 rounds + 20 cal
    3 rounds
    Set 2
    2 rounds + 160m row
    2 rounds + 17 cal
    2 rounds + 26 du

    ReplyDelete