Friday, November 28, 2014

Saturday November 29, 2014-

HPA-Gold:
8 Minute AMRAP @80%
15 KBS (32kg)
15 Burpee
20 cal Airdyne
Rest 8m
+
6 Minute AMRAP @85%
12 Wall Balls
12 Toes to Bar
250 Row
Rest 6m
+
4 Minute AMRAP @90%
9 Box Jump Overs (24")
9 C2B Pullups
9 Hand Release Pushups


HPA- Blue 
A. Strict Press, work to a max 
B. 3 min AMRAP strict Pull up 
C. 3 min AMRAP strict HSPU 
+
10 min AMRAP
15 KBS 32kg/24
30 double unders 

HPA - Power 
C&J % - Ub pull strength- EMOM 18-30min
A. Squat Clean & Split Jerk, 1 rep @ 85%RM x 6 sets rest 2min
B. Cluster Pendlay Row @ 11X0, 1.1.1.1 x 4 sets rest :10/rest 2 min
+
EMOM for 30 minutes:
1st minute: 3 Wtd Pronated Pullups
2nd minute: 6 OH squats @ 155lb/105lb
3rd minute: 1 legless rope climb + 1 rope climb (to 15ft)
4th minute: 6 Thrusters @ 155lb/105lb
5th minute: REST 

3 comments:

  1. Blue
    A: up to 80kg, did 82.5 last sat
    B+C not possible due to tweaking shoulder, I know I can only do 1-2 strict hspu per set, so this needs work
    +
    misread, did only 10 KBS
    7rds+10KBS

    ReplyDelete
  2. 3+7 kb swings
    +
    2+20m
    +
    3 rounds
    9 days off sucks. I felt horrible.

    ReplyDelete
  3. Blue:
    A. 85lbs
    B. 17 strict
    C. only got in 13 kipping HSPU (shoulder was very weak after the previous exercises and started to feel pain
    +
    (modified to 16kg to assist with shoulder issues)
    5 rounds + 15 DU

    ReplyDelete