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Monday, March 9, 2015

Tuesday March 10, 2015-

HPA GOLD:
3 Sets:
3 Push Press (heavy)
:30 Rest
2 Legless Rope Climb AFAP
:90 Rest 
+
4 Sets:
6 Chest Supported BB Row
:30 Rest
5 Strict Deficit HSPU @6" For Time
:90 Rest
+
5 Minute AMRAP:
Burpee Box Jump @30"

HPA-Blue
A1.Weighted Dip 3-5 reps, rest 90 seconds
A2. Weighted Pronated pull up 3-5 reps, rest 90 seconds x 5 sets
+
10 RFT:
2 Muscle up
4 HSPU
6 KBS 32/24 KG 

HPA - Power
split jerk - gymnastic -
A. Btn Split Jerk . Split jerk, 1.1 x 10 sets rest 1 min
**all light to mod sets**
B. 3 burpee ring mucle ups every :60 x 8 sets
+
10 min Low to mod AMRAP:
8 Ring DIps
10 alt pistols
8 Handstand push ups
10 cals on assault  

4 comments:

  1. Blue

    Results

    A1) 35#x5, 40#x3 for remaining sets
    A2) 35#x5, 40#x3 for remaining sets
    *Used rings for dips instead of a stationary bar.
    +
    10 Rds for Time
    -6:55 (5 rds only)
    *felt like my hands were gonna so I stopped. No missed reps on my mu's so happy about that.
    *i paced this around 70-75%, was a bit sluggish this morning.
    *my shoulders are sore from yesterday's oly work (shrugging part of the movements)

    ReplyDelete
  2. Blue

    I completed the 10m EMOM from yesterday - 5 reps or otherwise
    60, 65, 65, 65, 70, 70, 70 (3) , 70, 70 (3), 70. KG

    A1 8, 12, 16, 16, 20 (5 on all)
    A2 8, 12, 16(4) 16(4) 16(3)
    +
    26minutes
    N.B.
    My MU are weak so I worked on strict. I did the first 5 rounds with strict MU, subsequent 5 with varying kip.
    HSPU tough
    KB easy
    This took a long time and did not hit the targeted stimulus but I'm happier with my strict and I am more confident keeping a tighter kip.

    ReplyDelete
  3. HPA Gold

    Push press - 205/215/220
    Rope climb - :27/:35/:51
    One of my biggest weaknesses and movement that i currently do not want to come up in a comp.

    BB Row - 135 x 4
    Did not have a bench that I trusted supporting myself
    Hspu - :31/:38/:54/1:17
    Should've Fractioned better in rd 3 and 4. In the 4th failed on rep 4 so I had to wait a bit.

    BBxJ - 47
    Did not have a real plan, but should've slowed down a little more in the 1st minute. 12 reps in the first 8 in the second. 25 just last the halfway mark and the was the last time I made note of reps and times.

    ReplyDelete
  4. Gold

    All push presses at 205
    1- :50 wore gloves so not as grippy, took them off for last two rounds,
    2- :35,
    3- :48
    +
    1- 155 + :19 UB
    2- 185 + :27 UB
    3- 185 + :1:21
    4- 185 + 1:14
    +
    41


    ReplyDelete