Thursday, April 16, 2015

Saturday April 18, 2015-

HPA GOLD:
5 Minute AMRAP @85%
400m Run
15 KBS @1.5/1
20 Burpee
10 HRPU
(Rest 5m)
+
5 Minute AMRAP @85%
500m Row
15 BJ Step Down @24/20
20 Situps
15 Wall Ball Slams @20/14
(Rest 5m)
+
5 Minute AMRAP @85%
400m Run
15 KBS @1.5/1
20 Burpee
10 HRPU
(Rest 5m)
+
5 Minute AMRAP @85%
500m Row
15 BJ Step Down @24/20
20 Situps
15 Wall Ball Slams @20/14


HPA-BLUE
5 min AMRAP @ 80-85%
250m row
20 box jump  24"/20" ( step down)
20m shuttle run x 4
rest 5 min 

5 min AMRAP @ 80-85%
20 cal airbike 
30 double unders
10 HRPU
rest 5 min 
5 min AMRAP @ 80-85%
250m row 
10 wall ball 
10 burpee ( no jump)
+
10-15 min easy airbike/run/row 


HPA - Power 
A. Snatch Balance, work to tough 1 rep
B. Thruster, work to tough triple from ground -- squat clean the first rep
+
"Fran"
For time:
21-15-9
Thrusters @ 95lb/65lb
Pullups
 


7 comments:

  1. Power

    A. 245, 255f - 245 is PR for anything overhead in a snatch position
    B. 205x3 - PR
    +
    Fran
    4:41 - 1:20 PR

    Boy I am glad testing is over, at least I think it's over lol. Great workout today for feeling very sluggish coming in. 245 is a PR for anything overhead in the snatch grip/position and it was pretty easy, 255 wasn't even close, not sure what happened. Tried 205 a few weeks ago for a triple and wasn't even close, today was tough but solid PR. Oh how I have a love/hate relationship with Fran, biggest limiter was probably pullups. Thrusters were 21 unbroken, 10/5, 9 unbroken. Pullups were 15/6, 8/7, 5/4. Either way a 1:20 PR from around October. So overall solid day.

    ReplyDelete
    Replies
    1. By the way am VERY sore today after benching yesterday, worse after heavy thrusters and Fran. Guess that is what happens when you don't bench for a year.

      Delete
  2. No gym today - did 10 sets of 500m at 1.50/500m.
    Looking to increase my aerobic capacity as per article.

    ReplyDelete
  3. 1 round + 200m
    +
    1 round + 307m
    +
    1 round + 200m
    +
    1 round + 309

    ReplyDelete
  4. Blue
    1 rd + row/6 hrpu
    +
    1 rd + air bike/15 box jumps
    +
    2 rds + 46 meter row

    ReplyDelete
  5. Blue

    Results

    1rd+10m Shuttle
    +
    3rds
    +
    2rds+88m
    +
    Completed

    ReplyDelete