Tuesday, February 17, 2015

Wednesday February 18, 2015-

HPA-GOLD:
3 Attempts max at:
1. Max Distance HS walk
2. Max L-Sit Hold (if you dont have paralletes perform hanging from bar)
+
EMOM for 15 Min:
1st: 2 moderate Kip deficit HSPU (stay fluid)
2nd: 30 sec AMRAP DU's
3rd: 20 sec AMRAP T2B
+
20-30 Min @Low effort
60-100m UB Farmer carry @32/24kg per arm
1 Mile Airdyne
20 BB OH Walking Lunge @45/25
1k row
100ft Bear Crawl


HPA-Blue
15 min AMRAP@ 90%
60 cal row
50 Wall ball 20/14# to 10/9ft
40 Power Clean 95/65
30 shoulder to overhead 95/65
20 muscle ups
AMRAP double unders in remaining time
rest 15 min
15 min AMRAP @ 90%
3,6,9,12,15...
Toest to bar
Overhead Squat 115#/75
Bar Facing Burpee

HPA- Power
snatch (int) - clean (mod) - short interval/EMOM
A. Squat snatch, work to max
B. Squat Clean & Split Jerk Cluster, 1.1.1 every 2 min x 6 sets (look for 75%RM or more)
+
EMOM for 20 minutes
1st minute: T&G Squat Clean. Push jerk, 3.2 (Use around 65%RM of C&J)
2nd minute: 2 Rope Climb to 15ft
3rd minute: Ring Dips, 8-10 reps (should be unbroken, scale rep range if needed)
4th minute: 4 High Box jumps

4 comments:

  1. Blue

    Results

    15 Min AMRAP @80-85%
    -4 Mu's
    *I wasted a lot of time going from s2oh to mu's. Muscle fatigued was the issue for me as I recover from this cold and allergies. Breathing was a little better.
    +
    15 Min AMRAP @80-85%
    -137 reps (2 t2b in the rd of 18)
    *I reduce the effort percentage because I'm trying work myself back into it as I recover from my cold and allergies.

    ReplyDelete
  2. 4 MU
    +
    18 T2B
    Didn't feel spectacular today, this was a grind mentally and physically.

    ReplyDelete
  3. Blue
    10 MU
    +
    Skipped

    Not my best effort. 4 hours of sleep and 9 hours on a plane in last 24 hours killed me

    ReplyDelete
  4. Gold

    HS walk: 83 feet
    L-sit: 35 sec
    +
    1- 8" all sets
    2- 47, 52, 49, 53, 48
    3- 18, 13, 12, 14, 14
    +
    Done

    ReplyDelete