Pages

Monday, December 8, 2014

Tuesday December 9, 2014-

HPA-Gold:
A. Pause Split Jerk; 8-10 singles @80-85 (max SJ); rest as needed (pause 2s in bottom of dip).
+
5 Sets- near all out (don't redline) *Think 95-97%
:20 Row Sprint @7 damper
:20 Lateral Burpee Over Rower
:35 Airdyne
Rest 4-5m
*Do not count transitions in the work time. ie- if you get onto the burpee @:25 go until :45, not :40.
+
20 Minute Z1 Airdyne or Row


HPA- Blue
A. Weighted Dip @ 21X1, 3-5 reps x 5 sets , rest 2 min
B. Deficit HSPU 3 reps every 90 seconds x 7 sets 
** if HSPU are challenging 5 second eccentric ONLY on every rep then kick back up
+
For Time:
100 Double unders 
12 Shoulder to overhead (135/95)
3 rope climbs 
75 double under
9 Shoulder to overhead 
2 rope climb
50 Double under
6 shoulder to overhead

1 rope climb 
 
HPA - Power 
Snatch (mod) - Split jerk (tech) vertical Strength
A. Power snatch . high hang squat snatch, 1.1work to moderate set within 6-7 sets
B. Split jerk, 2-2-2-2-1-1-1-1 rest 1 min 2's @ 55%rm, 1's @ 60%RM 
C1. Standing Alternatine Dumbell strict press, 5 tough reps/arm x 4 sets rest :20
C2. Dumbell Push press, 10-12 unbroken reps w/ same weight as C1 x 4 sets rest 1 min
C3. Hanging L-sit Hold,  accummulate :25 x 4 sets rest 1 min 

6 comments:

  1. Results

    A) 35#x5, 55#x5, 55#x5, 55#x4, 55#x4
    B) completed but struggled with this
    +
    6:05, breathing still off from this cold. The dips and pressing felt tough today.

    ReplyDelete
  2. Blue
    A) 9.25k/20.4 (5), 10.5kg/23.1lbs (5) 12kg/26.4lbs (5) 14.5kg/32lbs (5) 16kg/35.2 (2)
    B) 3 rds with 8cm (20kg plate), 4 rds with 12cm (20kg + 10kg)
    + 12.58. My performance in the AM is shit

    ReplyDelete
  3. A 225 for all
    +
    120m, 8 burpees, 24 cal
    120m, 8 burpees, 25 cal
    119m, 8 burpees, 22 cal
    116m, 8 burpees, 20 cal
    117m, 8 burpees, 22 cal

    ReplyDelete
  4. Blue

    A. 35, 35, 40, 42.5, 45 (5 for all)
    B. 6"-7" deficit for all
    +
    11:45

    Limiting factor was the S2O. My arms were tired and the weight was heavy.

    ReplyDelete
  5. Gold

    A) 225X2, 235X6
    +
    112, 9
    112, 9
    112, 10
    109,9
    110, 10
    Didn't keep track of AD

    ReplyDelete
  6. Blue

    Results (traveling for work so at regular gym):
    A) 55#x5x5
    B) no realistic way to create deficit so just did 3 strict HSPU w/ slow negative OTM
    +
    No rope, subbed strict pull-ups 9,6,3
    7:01.
    Lost a lot of time tripping in 2nd set of double unders and S20 was really inefficient. My push jerks for workouts like this suck... My push jerk is only ~7-8% better than my push press, split jerk is 30%+ better than my push press. Big gap in there

    ReplyDelete