HPA-Gold:
A. Push Press; build to a tough double in 3-5 working sets.
B. Split Jerk; 10-12 reps @80%; rest 60-90s (perfect reps)
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For Time:
30 Thruster (95/65#)
500m Row
HPA-Blue:
A1. DB Bench Press; 10 reps @50-55% BB bench press max; rest 90s
A2. Chest Supported BB Row; 10x4; rest 90s x4 sets
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21-15-12-9-6-3:
C2B Pullups
Burpee Box Jump (30")
HPA - Power
Snatch (mod) - Split jerk (tech) vertical Strength
A. Snatch balance, build to tough 1 rep
B. Btn Split Jerk . Split jerk, 1.1 -- with increasing weight take about 10 sets with 1 minute rest to get to tough set
C. Seated Dbell Strict Press, find 6RM
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For time:
Accumulate 3 minutes of Hanging L-sit
Good Morning Team HPA
ReplyDeleteBlue
Results
A1) 75#, 80#x3 sets
A2) 95#, 115#x3 sets
*Row was different and felt a bit awkward. Used the 1st as a feeler and ended upswing 55% on A1.
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14:43
*This was tough I really labored through it. Performance as been really up and down since my road trip. I fight through it.....ONWARD!!!
Also, 800m run cool down
A I did bench with kettle bells- two 24kg bells. 90 secs rest then: Rows were bent over, 40kg.
ReplyDelete4 sets
+14.25.
Back on the bandwagon after travelling to France for 2 week over the holiday.
A) worked up to 215, got 225 once
ReplyDeleteB) 225 for 12 reps
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3:23
Blue
ReplyDeleteA1) 80#x4 sets of 10
A2 95#x10, 115#x10x3 sets
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11:26
Blue
ReplyDeleteA1. 125x1, 135x3 (no Dumbbells heavy enough, so did 21X0 bench)
A2. 95x1, 115x3
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16:15
Apparently I can do butterfly chest-to-bar. Who knew? Thanks, HPA!
ps, I hope you skipped 18 on purpose.
Blue
ReplyDeleteA1. #135 for first set, #145 for set 2-4 (didn't have heavy enough DB, used BB instead)
A2. 95, 105, 105, 105
all of this felt super easy, wanted to go up in weight but I have trouble believing my max bench (haven't tested it for a while) is above 300. hence staying at 145 which I estimate to be around 50-55%.
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14:23
box jumps were by far the worst part for me, they usually are. that said, they felt pretty good today and I was able to push my pace a bit.
also got my first rip in months which is fun.
DeleteGood evening HPA Team
ReplyDeletePower
A: 50kg without heaving, Still sore from competition 3 days ago.
B: 90kg
C: 27.5kg for 6 reps. Next step up was 32kg which was to heavy