Monday, March 23, 2015

Tuesday March 24, 2015-

HPA GOLD:
A. Split Jerk; 3-3-2-2-1-1; rest 2-3m (drop to blocks b/w reps on 3/2's)
+
10 Rounds for Time:
1 Legless Rope Climb
200ft Run (100ft out and back)
+
3 Sets:
AMRAP (-1) DB Bench Press
Rest 2m
*total weight b/w arms = 40-45% CGBP max


HPA-BLUE

  1. Strict press, work to a single
  2. Weighted chin up, work to a single
  3. 1>10 unbroken C2B ladder
  4. 15 thrusters @ 95/65 unbroken x 4 sets, for time

HPA - Power
Tue - split jerk - gymnastic
A. Thruster . Push Press . split jerk, 1.1.2 x 8 sets rest 1 min -1m30
**start low and progress to slightly above moderate**
+
EMOM for 20 minutes:
1st min: 3-5 Bar muscle ups
2nd min: 3 Left leg wtd pistols
3rd min: 8-12 ub toes to bar
4th min: 3 Right Leg wtd pistols
+
10 min recovery row

4 comments:

  1. This comment has been removed by the author.

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  2. Blue

    Results

    A) 165#, Failed @170#
    B) 80# (Pronated)
    C) 1-9 Ladder only (4:10)
    *Hand ripped slightly
    D) :29s, :31s, :33s, :34s
    *My motivation to training after the law forcemeat academy is sorely lacking right now. Hands were a bit tender today as well.

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  3. Gold

    A) 205-215-225-235-245-255
    +
    14:40
    +
    Used 50# each side
    20
    15
    10

    ReplyDelete
  4. Blue
    A) strict press 65kg/143lbs. Slowest grinding rep ever
    B) 32kg/70lb KB. Felt easy but had tight pain in my lat so didn't go higher
    C) took time on this.
    D) 6.30. about 30s per set.

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