Monday, December 22, 2014

Tuesday December 23, 2014-

HPA-Gold:
A. Split Jerk; build to a moderate/ tough single (go by feel)
B. Seated DB Press; 12-10-8-6; rest 90-120s
C. Front Rack Carry; 80-100m UB x4 sets; rest as needed
+
60 second Airdyne for max cals


HPA-Blue
A. Push Press. Push Jerk. Split Jerk, Work to a tough set from the blocks 
B. Deficit HSPU 3 reps OTM for 10 min 
* No HSPU work Negatives every 90 seconds for 8-10 sets 
+
For Time:
30-20-10
Row Cals
KBS 32/24
Burpee ( no jump at top, come to a full stand) 

HPA - Power
Snatch (mod) - Split jerk (tech) vertical Strength
A. Snatch balance, 2 moderate reps every minute x 10 sets
B. split jerk, 2-2-2-2-1-1-1-1 rest 1m10 bw sets
C. Seated btn strict press @21X1, build to 3rm
D. Hollow body hold, :15 every :30 x 10 sets

6 comments:

  1. Blue

    Results

    A) 225#, no reset once I grab the bar I completed all three movements.
    *pretty about this complex. Finish at 96% of my 1rm push press.
    *considering on how I'm feeling from this cold weather and traveling I'll take it. I have adjusted well at all.
    B) Completed as Rx'd w/4 1/2" deficit
    +
    12:27, tough one, I had a hard time breathing and getting through this. Hats off to those who train in this cold weather. Getting warm and staying warm through up to the Metcon was tough

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  2. Gold

    A) 265
    B) 35, 45, 45, 45
    C) 135, 155X3
    +
    Gym Christmas WOD
    +
    31 Cal

    ReplyDelete
  3. Blue

    A) 215#. 10# PR on push press. My push jerk still sucks but I got through the complex ok
    B) complete at 8" deficit.
    +
    9:27. Picked a good pace and got through everything w/o breaking

    ReplyDelete