HPA GOLD:
A1. CGBP; 12-10-8-6; rest 90s
A2. Incline DB Chest Supported Row; 10-12x4; rest 90s
B1. SA DB OHP; 15x4, rest 60s
B2. 2 L-Sit Rope Climbs for quality, rest 60s
C. 30 Strict Toes to Bar Not for Time
Note:
-if you cant do L-sit RC's scale to legless ropeclimb
-if you cant do L-sit rope climbs scale to 4 weighted supinated chinups
HPA-BLUE
A1. Strict press work to a max
A2. Weighted pronated pull up, work to a max
B. Max unbroken C2B pull up in 1 set
C. 50 strict HSPU for time
D. 50 GHD sit ups for time
HPA - Power
A. Strict Press,1rm
B. Push press,1rm
+
5 min Max strict hspu
+
rest 5 min
+
50 toes to bar for time
+
rest 5 min
+
1 min max distance of assault
Will there be a HPA a Power for this day?
ReplyDelete@Mr. Binford. I'm new to the blog, but have been watching it for a while. Each of the three components (Gold, Blue, Power) is programmed by a different person from HP Athlete. I think each night Evan puts up the post, then the other programmers add the programming for their programs later in the evening. Normally I give it til pretty late before I start worrying:-)
DeleteThank you very much for info.
DeleteThis comment has been removed by the author.
ReplyDeletePower
ReplyDeleteA. 155, missed 165 - WEAK!
B. 225, missed 235
32 strict HSPU in 5 mins
50 TTB in 3:18
0.4 miles or 37 cals in 1 min on airdyne (old school airdyne)
Wholly weak strict pressing strength! PR on strict press is 180, but at a little heavier body weight and have done almost no strict pressing lately. Strict pressing, standing or bench has always been a weakness of mine though. 225 push press was easy, 235 not even close. Wholly lactic acid on the one minute max airdyne! Started out like a house on fire and died off big time at the end. Fun session though.
A1. 135#, 155#, 175#, 195#
ReplyDeleteA2. 45#
B1. 35#
B2. For the first two rounds, L-sit legless 1/4 of the way, then second regular legless RC
Third and fourth rounds L-sit half way up for both RC.
C. Done
Gold
ReplyDeleteA1) 135-155-175-195
A2) 45s for 12 reps x 4
B1) 35s all sets
B2) done
C) done
A) 115, 135, 155, 165
ReplyDeleteA2) 40#
B1) 35#
B2) couldn't perform (no rope)
C) Done
Gold
DeleteRed/Power:
ReplyDeleteA. 110#
B. 142#
37 strict HSPU
2:32 - 50 T2B
Blue
ReplyDeleteA1. 120# - This is absolutely pitiful. Have never done more than 125#, though (body weight of 190). This has to get better.
A2. 37.5# - I think this is a new PR for me. Still not great.
B. 7
C. 30 in 20:16 - Had never done more than 3 or 4 strict HSPU before, so knew this would be a challenge. Just paced myself. Could've kept going at about the same pace, but decided to cut off at 20 minutes b/c of time restrictions. Suspect the full 50 would've taken me 35-40 minutes.
D. Still getting GHD setup. Subbed 100 sit-ups for time. 3:54 (unbroken).
Red
ReplyDeleteA. 155#
B. 195#
C. 38
D. 2:21
E. No assault bike.
Blue
ReplyDeleteA. 65KG
A2 30KG
B 9
C 7.28 in sets of 5
D. 3.34. Completely new movement, never done before. When breaking parallel on the way up I had shooting pains down my hamstrings - The location of sciatic pain. Any tips?