Tuesday, March 17, 2015

Wednesday March 18, 2015-

HPA GOLD:
A. Deadlift; build to a moderate single (no grinding reps)
+
10 Minute AMRAP @85%
2,4,6,8... etc.
Power Clean @115
Lateral Bar Burpee
Assault Bike cals x10 (ie- 20,40,60...etc)
+
10 Minute Row @85%
*18-20 SPM @5 damper 

\
HPA- Blue 
4 sets @ high effort:
40 cal row
30 Box jump over 24”
20 Burpee Box jump over 24”
10 Power Clean & overhead 135# ( drop every rep)
rest 4-5 min between sets
+
20 min easy Airbike 


HPA - Power
Squat (int) - snatch (mod) - clean battery
A. Back squat 20X1, work to tough set of 3 reps
B. High Hang squat snatch . Above knee hang squat snatch . below knee hang squat snatch 1.1.1 -- work to tough 

C. Power Clean & Push Press Cluster, 1.1.1.1 -- work to tough set 

EMOM until failure: 
Perform 1 Power clean & overhead 135lb/95b --- add 1 rep each minute until you can not complete the given amount of reps for that minute. (1st minute - 1 rep, 2nd min - 2 reps, 3rd min 3 reps, so on and so forth...)  

5 comments:

  1. Blue
    1) row finished at 1.42, set finished at 7.00
    2) 1.49, 7.20
    3) 1.52, 7.40,
    4) 154, 7.52

    ReplyDelete
    Replies
    1. *powerclean, push jerk. Dropped after every rep.

      Delete
  2. Blue

    Results

    4 Sets
    -7:06
    -7:38
    -8:28
    -8:36
    *Came out a bit to hot took two sets to find a solid pace with less drop off. An 8 min per set would probably be ideal for me.
    *Wasn't sure what you meant by overhead so I assumed you meant S2O.
    +
    20 Min AD
    -Completed

    ReplyDelete
  3. Gold
    A. 405
    +
    37 calories into the round of 6's
    +
    19 spm avg on each 2' split, finish at 2273m

    ReplyDelete
  4. A) 365#

    B) 6 burpees into the 8th round

    C) Done

    ReplyDelete