Monday, October 20, 2014

Tuesday October 21, 2014-

There was a mistake to the formatting of the post from yesterday that didn't post on the blog for some reason, sorry about that, we are currently working on a new blogging platform that will be a lot more user friendly. 

HPA-Gold:
4 Sets @high effort
300m Row
15 Burpee over rower
Rest 2:30 B/w sets
*Do Sets 2/4 in reverse order.
+
For Time @85%
3,000m Row
3 Mile Airdyne


HPA- Blue

Four sets @ high effort:
21 KB Swings 32/24
18 wall ball 20/14
15 Box jump 24/20
12 Burpee to 6" touch
rest 3 min btwn sets

HPA - Power UB gymnastics
5 sets:
3 Tough Strict Deficit HSPU rest :10
AMRAP (-2) Handstand push ups (repeatable amount)
rest 2m30
+
5 sets:
3 Wtd Pronated Pullups rest :10
AMRAP (-2) Pullups
rest 2m30
+
5 sets:
3 Tough Strict Wtd Dips rest :10
AMRAP (-2) Kipping RIng Dips
rest 2m30
+
5 sets:
4-6 Strict Knees to elbows rest :10
AMRAP (-2) Toes to bar
rest 1m30
**All "AMRAP (-2) should be a repeatable amount of reps. Although it may say "-2" this does not mean it is exactly 2 reps under your exact max rep set. Whichever number you perform should be sustainable thorughout all 5 sets**

13 comments:

  1. run or row 300m it says run but burpees over rower.

    ReplyDelete
    Replies
    1. It should say read row. Fixing that now; thanks

      Delete
  2. Morning team!!!

    Blue

    Results

    -3:26
    -3:39
    -3:57
    -4:09
    *um yeah this was tough especially doing it solo this morning. Came out to hard on the first set and was a bit gassed for the remainder. Tried to keep the last set under 4min but slow on the burpees.

    ReplyDelete
  3. So are grid and power the same thing?

    ReplyDelete
    Replies
    1. yes the programming is the same, however the name GRID implies that it has to be someone training for the NPGL, which is false, this program would be useful to many more people training for " the sport of fitness" , check yesterdays blog post for more details

      Delete
    2. Just to elaborate on Ryan's answer... Grid and Power are indeed very similar in their targeted response, however there will be a slight shift in the way the programing is being written. In the past, the grid program was geared toward the caliber of a grid athlete but going forward it will be progressed from less complex scenarios.

      Delete
    3. Just realizing I published "power" as "Grid".... sorry for the confusion but it should read "Power"

      Delete
  4. Blue (M,38)
    50#KB, 18# WB to highest point of ceiling in YMCA gym (maybe 9 feet),
    Rnd1: 3:29
    2: 3:27
    3: 3:13
    4: 3:22

    Felt good going in - then when i stood in front of the plyo box for the first set of jumps i realized my legs were still gassed (from the weekend? - tested snatch, CJ, squat). This slowed me down but i pushed through. Like Vic the burpees were tough.

    ReplyDelete
  5. 4 sets
    1:39, 1:40, 1:50, 1:54
    +
    21:27

    ReplyDelete
  6. Gold

    A) I ran, didn't see the update in time
    1:43, 1:45, 1:49, 2:05
    +
    22:50

    ReplyDelete
  7. Blue:
    3:05
    3:50
    3:33
    3:05
    (The first two rounds were with the 24kg. I had to scale to a 16kg after that to complete the workout safely. It was throwing me around as I tired. I probably should've paced myself better during the first round.)

    ReplyDelete
  8. Blue

    3:12
    3:47
    3:53
    4:19

    My lower body was shot from Monday, making the WBs and BJs brutal.

    ReplyDelete
  9. Blue

    2:43, 2:53, 2:59, 3:22

    Unbroken first 3 rounds, broke up KBS (11,10) and WBs (9,9) on last round

    ReplyDelete