Tuesday, November 18, 2014

Wednesday November 19. 2014-

HPA-Gold:
A. Split Jerk Cluster; 1.1x5; rest 2m (from blocks)
+
EMOM for 10 Minutes:
5 Tough Bench Press
5 Tough Pendlay Row
*no grinded reps. keep perfect form on ea/.
+
For Time:
25 C2B Pullups
20 cal AD
15 C2B Pullups
10 cal AD
5 C2B Pullups
5 HSPU
10 cal AD
15 HSPU
20 cal AD
25 HSPU



HPA- Blue
A. Overhead Squat, work to a heavy single from the rack 
B. Snatch 1.1.1.1.1 x 3 sets, rest :20/ rest 3 min ( 85% for all sets) 
C. 30 Muscle up for time 
* 10 min time cap 


HPA - Power
LB Pull - snatch (tech) - C&J (tech) - acc
A. T&G Deadlift, build to tough 5 rep
B.Squat snatch 1 x 12 sets rest 1 min (1st 6 sets use no lighter than 60%RM
of squat snatch, 2nd 6 sets 65%RM)
D.Squat Clean & Split Jerk every 2 minutes x 8 sets (use no lighter than
70%RM)
+
side bridge 1 min/side x 5 sets rest as needed  

3 comments:

  1. Results

    A) 255# (15# pr)
    B) All 3 sets completed at 170# (full squat snatch)
    +
    4 Sets
    - :53
    - :53
    - :54
    - :54
    *changed the last part my right hand isn't ready just yet for that type of direct pressure yet. It was 4 sets 20 Wb 10 pull-ups 2 min rest between sets

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  2. Blue

    A. 225
    B. All 3 sets at #140
    +
    Still can't string together muscle ups, practiced for a bit then did as many singles as possible in 10 minutes, only got 10 successful reps. Still a new movement for me, obviously still needs a lot of work.

    ReplyDelete
  3. I did The Athlete Games qualifier WOD 1 today. 20 min time cap, 100 over rower burpees, max distance row.
    I lost count of burpees - completed 123 burpees with 10 no reps. Completed in 7.10.
    Rowed 3296m, average 500m @ 1.55.1, 5 min @ 1.55.6, 10@ 1.56.7, 12.39@ 1.51.2.
    Bummed about the 23% extra work of burpees! Any use in uploading to Youtube?

    ReplyDelete