Monday, January 26, 2015

Tuesday January 27, 2015-

HPA-Gold:
For Time:
20 Thrusters @115/85
20 Bar Facing Burpee
(rest 6-8 min)
+
For Time:
20 Power Clean @115/85
20 Lateral Burpee over bar
(rest 6-8 min)
+
For Time:
20 S2OH @115/85
20 Burpee
+
20 Minute Z1 Airdyne, Row, or SkiErg- cool down



HPA-Blue
A.Push Jerk. Split Jerk 2.2 x 3 sets, rest 2-3 min  

+

 :20 hang power clean (135/95)

 :20 lateral Barbell burpee 

 rest 4-5 min x 5 sets NEAR ALL OUT

 

HPA - Power

5 sets @ high effort/85-90%:
10 cal AirBike
6 Pull-ups
4 Chest to Bar
2 Bar Muscle-ups
:90 b/t sets
*Perform all reps without coming off bar
+
rest addtional 5 minutes
+
5 sets @ 85-90%/high effort:
10 cal Rowing
20 DU's
4 Strict HSPU to tough Deficit + 4 Kipping HSPU to same deficit
:90 b/t sets

7 comments:

  1. Blue

    Results

    A) 205#, 225#, 245# on 2nd attempt (245# is my 1rm push jerk and just hit it for a double)
    *missed the 2nd push jerk on 1st attempt, but was so close I did it again.
    +
    5 Sets as Rx'd
    -15 & 10
    -15 & 11
    -14 & 10
    -13 & 10
    -11 & 10
    *holding on to the bar became a challenge for the last 2 sets and really slowed me down because I didn't want to drop the bar.

    ReplyDelete
  2. Blue

    A) 205#, 215#, 225# (missed 2nd push jerk, got rest). Felt very heavy today
    +
    12, 12
    13, 13
    13, 12
    12, 12
    12, 12

    ReplyDelete
  3. Gold

    2:25
    +
    1:43
    +
    2:31
    +
    10 min AD and 10 min row

    ReplyDelete
  4. A. 185, 205, 205
    +
    12/8
    11/8
    10/9
    9/9
    7/9 tweaked my arm doing the jerks, couldn't really tell ya how. but made me super slow on the both the cleans and burpees. had to really focus on form to counter the pain and that sacrificed speed.

    ReplyDelete
  5. Snatched a PR 75kg

    A 90kg.90kg x3
    B 7/8, 7/11, 8/10, 8/11, 9/10.

    ReplyDelete
  6. Power

    Total time of 37:35 :-(

    No bar mu's and HSPU @ 2x 45# plates

    ReplyDelete