Monday, February 23, 2015

Tuesday February 24, 2015-

HPA-GOLD:
A1. Strict Press; 5x5; rest 6-90s
A2. Pendlay Row; 5x5; rest 60-90s
+
10 Minute AMRAP:
10 HSPU
20 Wall Balls
10 C2B Pullups
 


HPA- Blue
A1.Weighted dip 3 reps, rest 90 seconds
A2.Weighted chin up 3 reps, rest 90 seconds x 4 sets
+
10 min EMOM: 5 C2B pull up
10 Box jump
+
1 muscle up OTM, add 1 rep per minute 

HPA - Power
A. Split Jerk, 3-3-3-2-2-2-1-1-1 rest 1 min
**all light to mod sets**
B. perform 2-4 Ring Muscle ups every 1 minute x 6 sets
C. Perform 3-5 Kipping deficit hspu x 6 sets
+
10 min AMRAP @ consistent/steady effort:
5 strict hspu
5 strict pullups
10 Cals on Aassault

5 comments:

  1. Blue

    Results

    A1&2) 35#,40#,40#,40#
    +
    10 Min EMOM
    -Completed as rx'd
    +
    Mu OTM Ladder
    -4 min complete stopped there felt like hand was was gonna rip. Also, it just isn't my strongest movement and struggled a bit to get through those 4 reps.

    ReplyDelete
  2. Gold

    A1) 135 all sets
    A2) 155 all sets
    +
    3+5 C2B

    ReplyDelete
  3. A1) 3 sets at 115, last 2 at 95
    A1) 135

    2+6 HSPU (modified HSPU with 24 inch box)

    ReplyDelete
  4. Blue
    A1&A2) 53#, 60, 70, 75
    +
    Complete
    +
    6 mins + 3 reps on 7th min (24 reps)

    ReplyDelete
  5. A1/A2. completed as Rx'd @53
    +
    completed as Rx'd
    +
    reached 4th min, failed on the 3rd rep

    ReplyDelete