Tuesday, December 16, 2014

Wednesday December 17, 2014-

HPA-Gold:
5 Minute AMRAP @high effort
1000m Row
max BJ Step Down in remaining time
Rest 5 Min
+
5 Minute AMRAP @high effort
20 cal AD
12 Toes to bar
12 Wall Balls
Rest 5m
+
5 Minute AMRAP @high effort
1000m Row max BJ Step Down in remaining time
Rest 5 Min

*try to match first score. +
5 Minute AMRAP @high effort 
20 cal AD
12 Toes to bar
12 Wall Balls 

*Try to match first score.

HPA- Blue

A. Power Snatch. Hang Snatch OTM for 10 min , weight 50-65% RM , focus on efficiency of movement and speed
B. 4-5 muscle ups OTM for 10 min 
* if you couldnt complete the full week last wed then do 3-4 
+
Unbroken For Time
18,15,12,9,6,3 
Toes to bar
Shoulder to overhead 95/65

HPA - Power 
A1. Front Squat @ 20X1, 3 reps x 6 sets rest 1m30
A2. Wtd Pronated Pullup @ 30X0, 3 reps x 6 sets rest 1m30
+
3 sets performed @ 90% effort:
9-6-3
OH Squats @ 95lb
Push Ups
Step down box jumps
rest 2m30 (time each round) 

7 comments:

  1. Blue

    Results

    A) Completed at 120#
    *No missed reps, but felt a bit slow on the H.Snatch.
    B) 2 rep EMOM
    *Tried working on consistency, but not real confident in my Mu's right now. Failed 2nd rep on minutes 9 & 10.
    +
    8:16
    *Failed in the round of 9 & 6 of UB T2B. I simply couldn't hang on to the bar. Everything else was UB. Had to take a longer break than I would've like in between movement to try and go UB for the T2B. S2OH was no problem.

    ReplyDelete
  2. 3:16 row, 28 Bj step downs
    +
    2 + 1 t2b
    +
    3:26 row, 28 Bj step downs
    +
    2 + 2 t2b

    ReplyDelete
  3. 3:30, 24
    +
    2+17 Cal
    +
    3:45, 26
    +
    2+16 Cal

    ReplyDelete
  4. Blue

    A. 95
    B. 9 total
    +
    14:00

    MU's are still new and just glad to practice stringing them together. I did 9 total: 2x2 as a warmup, and then went into the EMOM for 2, 2 and 1 before quitting. Basically 7-8 minutes total. Arms were heavy. Even had to take a 5 minute break during the conditioning. 18 and 15 was fine, but 12 T2B was not going to happen right away.

    ReplyDelete
  5. Blue
    A) 88lbs
    B) 3 EMOM for 8 minutes. None on 9m. 2 on 10m.
    + 12.06
    I did the first s2o unbroken. 18/15/12/9 t2b were broken into sets. Problem in the kipping movement and grip - Had a spectacular fall from mid kip, I wish I had a video.
    S2o felt the worst of the fatigue and I broke it into sets. Problem - weak shoulder muscle endurance.

    ReplyDelete
  6. Thursday - Pre breakfast 30m row, 1.28/500m average.
    Pre lunch 3 mile run.

    ReplyDelete
  7. A. Min 1-5@85, Min 6-10@95
    B. Strung together as many as possible for the 10 min. only got 3 once. 1 or 2 all other times.
    +
    7:46
    had to break on the round of 15 and 12 because of hands (have a nice blood blister now), everything else was unbroken.

    ReplyDelete