Tuesday October 14, 2014-

HPA-Gold:
A. PP. PJ. SJ; [1.1.1]x5; rest 2-3m (drop/ reset b/w reps)
B1. RDL @21x1; 4-6x5; rest 90s (no grinders)
B2. Strict Defecit HSPU; 4-6x5; rest 90s
+
4 Sets:
20 DB Push Press @30/20# (per arm)
15 T2B
75 DU's
Rest 2-3 min b/w sets

HPA- Blue
For Time: 2k row 500 double unders 150 cal airdyne 

HPA - Grid
High % intervals (race simulations)
For time: (race 1 simulation)
5 Power clean 185/120
rest:15
DB Burpee Deadlift 40/30
rest :15
4 Power clean 225/135
rest :10
4 DB Burpee Deadlift 50/40
+
rest 3-5 min
+
For time: (start of race 3&4 Simulation)
20 GHD sit ups
rest :30
15-20 Unbroken Thrusters 145lb/95lb
+
rest 3-5 min
+
For time: (Jack and Jill simulation)
3 Rope climb to 15 ft
2 Legless Rope
1 L-sit rope climb
+
rest 3-5 min
+
repeat top 3 races  

**Todays race simulations are supposed to feel as if you are on the grid working with a partner. If you are 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 perform 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**