Tuesday, October 21, 2014

Wednesday October 22, 2014-

HPA-Gold:
A. PP. PJ. SJ; [5.3.1]x3; rest 2-3m (drop to blocks/ rest 10-15s after PP & PJ)
B. Wtd. Pullup; 3x3; rest 90-120s (perfect reps. Dead hang+chin over bar)
+
5 Minute AMRAP:
25 Pullups
20 C2B Pullups
AMRAP Rope climbs in remaining time
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5 Minute AMRAP:
25 Pushups
20 HSPU
AMRAP wall walks in remaining time


HPA- Blue

A.Push Press from blocks 3.3.3 x 3 sets, drop and rest 10 seconds between clusters/ rest 2-3 min
B. Pendlay row 5,4,3,2,1 all tough sets , rest 1:30
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For Time: 25 (5") deficit Strict HSPU
25 strict HSPU
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rest as needed
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For Time:
30 pull ups
20 C2B pull ups
10 Bar muscle ups HPA Power LB Pull - snatch (tech -->mod) - C&J (tech) - acc
A. T&G Deadlift, build to tough 5 rep
B. T&G Deadlift, 5 reps @ 90% of part A x 3 sets rest 2-3 min
C. High Hang Power snatch . Above knee hang power snatch. Snatch balance, 1.1.1 every 90 seconds x 8 sets (4 sets @ 55-58%RM of Squat snatch, 4 sets @ 60-63%RM)
D. Mid hang Power clean . Above knee hang Squat clean . Split Jerk, 1.1.1 every 90 seconds x 8 sets (use no lighter than 55%RM)
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Double Arm Trap 3 raise on medium incline @ 2014, 6 reps x 4 sets rest as needed

**Oly sets are bar complexes. There should only be 1 grip of the bar. The only time you would drop the bar is if it is either indicated or if it is labeled "cluster."

5 comments:

  1. A 190,195,200
    B 45# for all sets
    +
    5 climbs with 2:03 left
    +
    2 wall walks with :23 left
    Hspu strict

    ReplyDelete
  2. Outta of town so I did the box wod at CF Branson

    Wednesday (@CF Branson)

    12 Min Clock (Cap) Complete

    30 Strict Pull-ups
    30 Toes 2 Rings

    Then

    20 Min AMRAP

    250m row
    20 HR Push-ups

    Results

    Completed
    +
    8rds+250m+17 HR Push-ups

    ReplyDelete
  3. Gold

    Left shoulder was not feeling it today at all

    A) 185 all sets
    B) 45# all sets
    +
    3 rope climbs
    +
    6 wall walks

    ReplyDelete
  4. Blue

    A. 135, 155, 175
    B. 135, 155, 175, 185, 205
    +
    I start failing on deficit after 2-3 sets of 3 reps, so I tried to find my baseline on regular strict with 3reps otm up to 50 reps. Was able to maintain that.
    +
    3:59 for 30 pull-ups and 20 C2B, don't have muscle ups yet so I worked on progressions.

    ReplyDelete
  5. A.65, 75, 85
    B. 65, 75, 85, 95, 105
    +
    10:46
    *Tried my best to do deficit kipping HSPU, but was tiring pretty quickly. Switched to regular kipping HSPU
    +
    4:32
    50 pull-ups (low proficiency C2B); no muscles ups.

    ReplyDelete