HPA GOLD:
A. Split Jerk; 6-8 reps @77-83%, rest 90s
B1. Wall Facing HSPU; AMRAP(-1)x4, rest 90s
B2. Weighted Prone Pullup @31x1; 4-6x4; rest 90s
C1. Half Kneeling SA KB Press; 10-15x3/arm, rest 60s
C2. SA DB Row @21x1; 10-15x3/arm; rest 60s
HPA-BLUE
A. BTN split jerk. Split Jerk 1.1 OTM until a moderate set
B1. Touch and go deadlift 5 reps, rest 90 seconds
B2. AMRAP strict HSPU ( no deficit), rest 90 seconds x 5 sets
C. Single arm dumbell press 10/10 x 5 sets, rest 1 min btwn arms
HPA - Power
DL - short interval :30/:30
A. Deadlift Cluster, 1.1.1 @ 67%RM every :90 x 7 sets
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5 sets @ 90%:
30 sec Assault
30 sec rest
30 sec KBS - 32kg
30 sec rest
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5 min rest
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5 sets @ 90%
:30 sec Rowing
30 sec rest
30 sec OHS @ 95lbs
30 sec rest
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5 min rest
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5 sets @ 90%
:30 sec Assault
30 sec rest
30 sec Burpees to 6" OH
30 sec rest
Blue
ReplyDeleteA) 70, 75, 80, 85, 90 kg
B) 140 kg
C) 10, 10, 7, 8, 6
A. 335 - easy - felt I could have done this all day
ReplyDelete+
5 sets
30 sec row (1:45 pace on all)
30 sec off
30 sec 95 OHS (12 reps on each set)
30 sec off
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5 mins rest
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5 sets
30 sec DU (40 first set, 30 second, 50 singles last 3, suck at DU)
30 sec off
30 sec KBS - 50lb (suck at KBS and back was on fire from row/OHS so dropped to 50lb)
30 sec off
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5 mins rest
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5 sets
30 sec run (not sure on distance)
30 sec off
30 sec burpees to 6" OH (12 each set)
30 sec off
Had to alter conditioning some based on what I had available. Trained at my buddies place, STRONG GYM in Springfield, MO. Had to use what was available around a class, they just recently affiliated with crossfit. Going to take me some time to get my pacing on workouts like this. Today's work definitely was not easy because my aerobic conditioning is terrible, but maybe could have push a bit harder with the 30 seconds rest in there, hard to know where the wall is right now.
Sorry these results are late. Had a ton going on yesterday.
ReplyDeleteBlue
A. 135/155/170/180. Felt pretty solid at 180 (PR jerk is 200). I don't have jerk blocks, so caught the weight between reps. Felt like this helped me feel better what it's like to get my head under/through the bar.
B1. 235/255/270/275/280 - No real idea where to start on this one. Glad to have a reference point now. 235 was definitely too light in retrospect.
B2. 3/3/2/2/2 - Obviously a weakness
C. 40/40/40/35/35. Dropped the weight on the 4th set b/c I failed on the 10th rep left arm on the 3rd set.
Power:
ReplyDeleteA. 120kg
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AD @ 86 rpm average for all 5 sets
KBS @32kg, 15 swings on all 5 sets
rowing 1.43 pace average on all 5 sets
OHS 6,6,5,5,6 reps (did them on nano's and haven't done OHS much lately) :-(
AD @86 rpm average
Burpees 9 reps on all 5 sets :-(