Friday, November 14, 2014

Saturday November 15, 2014-

HPA-Gold:
2 Sets of the following @high effort
4 Minute AMRAP:
50 cal AD
15 BJ (24")
Rest 4m
+
4 Minute AMRAP:
50 DU's
15 T2B
10 Wall Balls
Rest 4m
+
4 Minute AMRAP:
400m Row
14 Burpee
12 Pullup
Rest 4m, then start back from top 


HPA- Blue 
A.Strict press 3,3,3,1,1,1 rest 2-3 min 
+
Unbroken Chest to bar pull ups for time 3-6-9-12-9-6-3 
* scale to COVP is volume is too high to do UB
+
For Time:
21-18-15-12-9-6-3 
KBS 32/24
Burpee Box jump 24/20

HPA Power 
C&J % - Ub pull strength- EMOM 18-30min
A. Squat Clean & Split Jerk, 1 rep @ 80%RM x 7 sets rest 1m30-2min
B. Pendlay Row @ 11X0, 1 tough reps every :20 x 7 minutes
+
EMOM for 30 minutes:
1st minute: 4 Touch and go Squat clean @ 155lb/115lb
2nd minute: 3 Wtd Supinated Pullups
3rd minute: 4 Box jumps @ 34"/26"
4th minute: 3 Ring Muscle ups
5th minute: REST
**scale weight up or down to be tough but unbroken**
**No Ring muscle ups: modify to 3-4 CTB + 3-4 Ring DIps**


5 comments:

  1. Blue

    Results

    A) 125#x3, 135#x3, 145#x3, 155#x1, 165#x1, 175# failed
    +
    3:15, grip fatigued was an issue
    +
    14:56

    ReplyDelete
  2. Gold

    Set 1
    1+15 Cal
    2+19 DU
    1+170m

    Set 2
    1+5 Cal
    2 Rds
    1+200m

    ReplyDelete
  3. 1+ 50 cal
    2+32 du
    1+400m
    +
    1+ 50 cal
    2+ 20 du
    1+ 400m

    ReplyDelete
  4. Blue

    A. 135, 145, 155, for the singles I jumped to 165 and failed, dropped to 160 and failed that twice. The 155 triple was very tough, I think that I just really burnt myself out. I've done 165 as a 1RM a while back and was surprised to fail. Could've been a mental block too, not sure.
    B. 4:49, started with C2B but couldn't maintain and dropped to COVP
    +
    14:22
    been sick all week and this was the first taxing workout I've done and the burpee box jumps really took it out of me. I maintained UB KBS the whole time but was struggling with breathing and pace on the burpee box jumps.

    ReplyDelete
  5. Blue:
    A. 55/65/70/85/failed attempt at 90/85
    B. 4:32 (first 6 reps were C2B. Rest were COVP). I did not complete these unbroken.
    +
    13:48 (substituted dumbbell snatches at 25lbs for KBS, as my shoulder is tweaked.

    ReplyDelete