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Tuesday, March 10, 2015

Wednesday March 11, 2015-

HPA GOLD:
A. Deficit Deadlift; 1.1x5 sets; rest 15s/2m (nothing too heavy. keep reps fast/smooth)
+
3 Sets @85%
20 Wall Ball @20/14"
15 KBS @1.5/1
10 T2B
Rest 2m b/w sets
+
3 Mile Airdyne @80-85%


HPA-Blue
3 sets @ high effort:
1000m row
150 double unders
25 burpee to 6” target
rest 4-5 min between rounds
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2 sets @ moderate:
2 min row
2 min rest
2 min airbike
2 min rest
2 min box jump step ups 24/20”
2 min rest 

HPA - Power
Squat (int) - snatch (mod) - clean battery
A. Back squat 20X1, work to tough set of 4 reps
B. Squat Snatch . Below knee hang squat snatch 1.1 -- work to tough set
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Power Clean . Front Squat . Split jerk, 1.1.1 @ 265lb/185lb every :90 x 7 sets
rest 1 minute

Power Clean . Squat Clean . Split jerk, 1.1.1 @ 225lb/155lb every :60 x 6 sets (drop power clean from shoulders)
rest 1 minute

3 unbroken thrusters @ 175lb/125lb every :45 x 5 sets
*If you need to scale up or down, look for first weight to about 80% 1 rep C&J, then drop off about 15%-ish each set below**

3 comments:

  1. Blue

    Results

    3 Sets
    -7:39
    -7:48
    -7:54
    *Really struggled with my Du's today and cost me some time.
    +
    2 Sets (Cals)
    -Row: 37, 36
    -AD: 34, 42
    -BJ: 34, 37
    *Had a late dinner so had bit of an upset stomach this morning.

    ReplyDelete
  2. Gold

    A) 335 all sets
    +
    1:27
    1:29
    1:28
    +
    Done

    ReplyDelete
  3. A. 315-335-335-315-315
    +
    1:27
    1:24
    1:21
    +
    9:07

    Pulled back a little on the deadlift just to stay fast out of the pull.
    Could've maintained this pace on the triplet for at least 3-4 more rounds.

    ReplyDelete