Tuesday, April 14, 2015

Wednesday April 15, 2015-

HPA GOLD:
500m Row For Time
+
30 Minute AMRAP @65-75% (just move & focus on quality movement)
20m Forward Bearcrawl
20m reverse bearcrawl
5 Lunge matrix/leg
1k Row @1 damper
10/10 banded cook chop
400m Jog

Notes:
Cook chop (https://www.youtube.com/watch?v=XeBcREGk0bQ)
lunge matric (1 forward, lateral, and reverse lunge = 1 rep)


HPA-BLUE
20 thrusters for time  135#/95#
* bar taken from the ground, move AFAP
+
rest 5-10 min 

+
30 thrusters for time 95#/65#
+
rest 5-10 min 
+
20 min @ 70-75% ( moderate effort) 

Row 400m 
run 400m 
20m bear crawl 
1 min front plank 

HPA - Power 
A. Front Squat, build to tough single
B. Power clean, work to moderatee T&G double
+
For time at ALL OUT effort:
15-12-9
Power clean @ 115lb /75lb
Burpees
+
rest 10 min
+
For time @ ALL OUT effort::
Power clean @ 115lb/75lb
Burpees
+
rest as needed
+
10 min Z1 cool down row 


4 comments:

  1. A. 305 - tough but not maximal
    B. 205x2 - pretty easy still
    +
    3:28
    +
    10 mins rest
    +
    9:18
    +
    done

    305 felt good on front squat, hit 315 4-5 weeks ago probably have more than that in tank. After first set of 15/12/9 I laid on the floor for 3-4 minutes, and could barely get up to walk to a bench to sit. Legs, low back, arms, and hands were almost at cramping stage. I made it through round of 15 on second set pretty good then it felt like my body nearly stopped working, I could barely move. After this I told myself to finish at all costs even if I had to slow down. Looking back maybe I could have went further but I felt I could barely move during second set after round of 15. 6 months or so ago I tried this test and only made it through round of 12 on first set and didn't even think about doing second set. So this is improvement I guess but have a long way to go and am willing to put in the work.

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  2. Blue
    ***Misread the workout. I read the first part as 30 thrusters @ 135 instead of 20. So 10 extra thrusters for me. Oops. On to the results

    30 Thrusters @ 135 - 4:51. Broke up 5/4/4/3s the rest of the way.
    Rest 10 minutes
    30 Thrusters @ 95 - 2:08. Broke these up 15/6/5/4
    Rest 10 minutes
    2 rounds + row and run on the 3rd round.

    Feeling a little under the weather today, so probably went into this workout a little fatigued. Didn't really affect me on the thrusters, but think it caught up to me a little on the AMRAP. Tried to keep a nice steady pace and work. On the AMRAP, row was about a 2:23/500m pace. Broke the 1 minute front plank into 3 segments, 20 seconds each.

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