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Tuesday, February 3, 2015

Wednesday February 4, 2015-

HPA-GOLD:
For Time @80-85%
2 Mile Airdyne
25m x4 Shuttle Run
1,000m Row
60m Bear Crawl
Rest 10m
x2 Sets



HPA- Blue
5 min x 3 sets @ 80,85,90%
10 Deadlift 165/115
15 Wall Ball
30 Double unders
rest 5 min between each
+
10 min easy pace:
10 cal Airbike
10 cal Row

10 Alt PIstol 

HPA - Power
Wed - snatch (int) - clean (mod) - short interval/EMOM
A. Below knee hang squat snatch, work to to single
B. Squat Clean . split jerk .Front Squat. split jerk, 1.1.1.1 perform 1 set every 2 minutes x 10 sets (start @ 50% 1RM C&J. Increase moderately each set. Your last 3 sets should be quite hard)
+
6 sets @ high effort
1 legless Rope climb to 15ft
1 Rope climb to 15ft - use legs 

3 T&G Power clean (175lb/125lb)
3 Thrusters (175lb/125lb)
6 lateral barbell burpees
rest 2 min
**scale weights up or down for challenging response**

7 comments:

  1. Blue

    Results

    3 Sets
    -3rds+5 du's
    -3rds+10 DL's
    -3rds (barely)
    *tough by the last set.
    +
    10 min @easy pace
    -4rds nice and easy as rx'd

    ReplyDelete
  2. Blue
    3 sets
    Took first set too easy - 2 rds + 10DL + 15WB
    3 rds + 2DL
    3 rds + 9DL
    + done
    + done

    ReplyDelete
  3. Blue

    3 sets
    - 3 rounds
    - 3 rounds + 1 DL
    - 3 rounds (barely)
    Felt terrible. I was dead halfway through 2nd set. Tired? Overtrained? Strength going up, metcon declining

    +
    4 rounds complete. Easy/slow

    ReplyDelete
  4. Did a fasted 45 minute recovery row today, 2.37/500m

    ReplyDelete
  5. Blue

    Shin splints were acting up so I did singles to reduce the stress there a bit.
    2rds+18singles
    3rds
    3rds
    +
    Completed 2 rds

    ReplyDelete
  6. Power:

    A: 62,5 kg

    B: finished with 80kg, forearm still hurting a bit which dictated the load.

    for the retcon, I did 2x rope climb with legs due to the forearm... man I sound pathetic en making up excuses :-(. Weight was 60kg for the TNG PC and Thrusters. Total time was 18:53

    ReplyDelete