Sunday, May 31, 2015

Monday June 1, 2015-

HPA GOLD:
A. Snatch From blocks (above knee); 2-2-2-1-1-1, rest 2m
B. Back Squat Cluster;  4.4x5, rest 20s/2m
C1. Russian KBS; 10-15 x3, rest 20s (AHAP)
C2. Box Jump Cluster; 1.1.1x3, rest 10s/20s
C3. 10 second AD Sprint @100%, rest 2:30 x3 sets 


HPA-BLUE
A. Above knee Hang Snatch 3,3,3,2,2,2 rest 2 min ( no dropping between reps)
B. Back Squat 3.3.3 x 3 sets, rest :20/ rest 3 min 
+
5 sets:
50 Double unders

rest :10  
20 unbroken KBS 32/24KG
rest :20  

10 Fast burpees 
rest 1:30 

HPA - Power 
Snatch intense + FSq int + Press + Upper CP Battery
A. Above Knee Hang Power Snatch, 2 tough reps x 5 sets, 2-3 min - no dropping bar
B. Front Squat, build to a max 
C. Standing Btn Strict Press @ 21X1, 4-4-2-2, 3 min (go up in weight each set)
D. 10 rounds for time:
3 Kipping HSPU to 5" Depth
3 Ring Muscle-ups
 

Friday, May 29, 2015

Saturday May 30, 2015-

HPA GOLD:
32 Minute AMRAP @75%
15 Wall Balls
600m Row
15 Burpee Over Rower
60 DU's
15 T2B
60cal Airdyne \


HPA-BLUE
10 min AMRAP Double unders
*every time you break 10 push ups
rest 10 min
10 min @ 90%
Run 200m


9 toes to bar

HPA - Power 
Snatch % - Ub strength - Gymnastic - mixed EMOM
Squat Snatch, 1 rep @ 80%RM x 12 sets rest 1m10
+
A. Bench Press, work to tough set of 1 rep
B. Bench Press, 1 reps @ 95% of part A x 4 sets rest 2 min
+
30 Ring Muscle ups for time
+
rest 10 min
+
For time:
Unbroken Hspu ladder
10 - 1

Thursday, May 28, 2015

Friday May 29, 2015-

HPA GOLD:
A. Power Clean. Hang PC. Hang Clean; build to a tough set
B. BS; 2x8, rest 3m
+
5 Rounds For Time:
3 UB Muscle Up
5 BJ Step Down @30"
7 Deadlift @275


HPA-BLUE
  1. Back Squat 3,2,1,3,2,1 rest 2-3 min ( second wave heavier than first)
  2. Squat Clean, 1 rep OTM for 10 min ( build per set)
  3. For TIme:
    6-5-4-3-2-1
          Clean 77% of highest weight of B


          Deficit HSPU (10”/5”) 

HPA - power 
Fri - C&J varied - c&j drop set - fsquat - pchain/core
A. Squat Clean & Split jerk, 1 RM -- Go for it!
B. Front Squat @ 50X1, 1 rep @ 85%RM x 4 sets rest 2 min
+
3 sets:
100ft DB Walking Lunges holding 50lb/30lb (per hand)
15 GHD sit ups
rest 2 min b/t sets
 

Tuesday, May 26, 2015

Wednesday May 27, 2015-

HPA GOLD:
AM
25 Minute Airdyne @70%

PM
A. PP. SJ; 3.1x5; rest 10s/2m
B1. Strict Press; 1.1x5, rest 15s/90s (heavier than last weeks 2's)
B2. WPU; 1.1.1.1x5, rest 10s/90s (inc from last week's 2.2)
+
3-5 Sets:
Max UB Strict C2B Pullup Cluster x2 (30s b/w clusters)
10-15 UB Strict Press @50% 1RM
Rest 2m 


HPA-BLUE

A. Power Clean .Push Jerk . Split Jerk 1.1.1 OTM for 10 min w/ increasing weight
B. Clean grip deadlift 3,1,3,1,3,1 rest 2-3 min
C. 2 muscle ups every 30 seconds for 10 min or until failure
D. 30 strict pronated C2B pull ups for time


HPA - Power 
A. Deadlift @ 11X1 (this is full rest on floor) @ 85%RM 2 reps every :90 x 6 sets
+
5 sets @ 90%:
30 sec Airdyne
30 sec rest
30 sec Power Snatch @ 75lb
30 sec rest
30 sec Airdyne
30 sec rest
30 sec OHS @ 75lbs
30 sec rest 

Monday, May 25, 2015

Tuesday May 26, 2015-

HPA GOLD:
1k Row @85%
Rest 3:30
x5 sets 


HPA-BLUE
10 sets @ high effort:
10 cal row 
10 burpee 
10 Power Clean & Overhead 75/45 
rest 1:30 between sets 

HPA - Power 
EMOM x 10 mins:
1st min - 3 CGBP @ 40X0 - you pick load
2nd min- 4-6 Bar Muscle-ups
+
5 min rest
+
EMOM x 10 mins:
1 Legless Rope Climb to 15ft
6-8 unbroken Strict HSPU - no deficit
+
5 min rest
+
EMOM x 10 mins:
1st min- 15 Toes to Bar
2nd min- 15 Push Press @ 95lbs/65lb

Sunday, May 24, 2015

Monday May 25, 2015-

HPA GOLD:
A. PS; 3.2.1x4; rest 10s/2m (build each set)
B. FS: build to a max
+
10 Round For TIme:
1 Legless Rope Climb
200ft Run (100ft out and back)
+
20 Minute Run @70%


HPA - Power 
Mon - Snatch varied - snatch drop set - squat varied - core/pchain
A. Squat Snatch, 1 rep every :70 until 2 fails -- start @ 70%RM and add 5lb every set
B. Back Squat, find 1rm
C. Back Squat @ 30X0, max unbroken reps until tempo is lost (or failure)
C. 3 sets:
8-12 Lying Leg Curls on Swiss Ball @ 40X0
10 sec rest
8-12 GH Raises @ 20X0
2 min rest
 

Friday, May 22, 2015

Saturday May 23, 2015-

HPA GOLD:
60 Minute Row for Max Distance
-note score/ avg pace


HPA-BLUE
For Time:
100 cal row
100 Wall ball 20/14 to 10/9
100 cal airbike 

HPA - Power 
Snatch % - Ub strength - Gymnastic - mixed EMOM
Squat Snatch, 1 rep  x 10 sets rest 1 min (start @ 65%RM and go up 5% every 2 sets)
+
A. Bench Press, work to tough set of 2 reps
B. Bench Press, 2 reps @ 93% of part A x 4 sets rest 2 min
+
EMOM for 5 minutes:
6 Ring Muscle ups (go for unbroken)
+
rest 5 min
+
12 min EMOM:
1st min: 10 CTB Pullups (go for unbroken)
2nd min: 10 Kipping Handstand push ups (go for unbroken)
 

Thursday, May 21, 2015

Friday May 22, 2015-

HPA GOLD:
A. Clean Cluster; 2.2.2x3, rest 15s/2m
B1. BS; 3 reps x6 sets, rest 20s
B2. Tall BJ Cluster; 1.1.1x6, rest 10s/2m
+
4 Sets @tough effort
10 UB Push Press @95
10 UB Deadlift @175
100ft Prowler Sprint Out & Back (tough, grindign weight)
Walk/ Rest to recovery 


HPA-BLUE
A. Hang Clean, Build OTM for 10 min 
B. Back Squat 3 x 6 , rest 2-3 min 
C. GH raise 4-6 x 5 , rest 90 seconds
D. For Time:
10-8-6-4-2

C2B pull up
40- 32-24-16-8
Double under 

HPA - Power
A. Squat Clean & Split jerk, 1 rep @ 87-89%RM x 5 sets rest 2 min (no fails)
B. Front Squat, 1 reps @ 91%RM x 7 sets rest 2 min
C1. GH Raises @ 40X0, 8-10 reps x 5 sets, 30 sec
C2. GH Sit-ups @ 40X0, 10 reps x 5 sets, 30 sec
 

Tuesday, May 19, 2015

Wednesday May 20, 2015-

HPA GOLD:
AM
20 Minute Run @75% (moderate pace. keep it conversational)

PM
A. Split Jerk; 1 split Jerk every 90s x10-12 sets @77-83%
B1. Strict Press; 2x5, rest 90s (all tough sets)
B2. WPU; 2.2x5, rest 20s/90s (heavier than last weeks 4's)
+
For Time:
50 Bench Press @80% body weight
50 Strict Pullups 


HPA-BLUE
A. Power Clean. Push Jerk 1 rep OTM for 10 min building in weight
B. Clean Grip Deadlift 5,3,5,3,5,3 rest 2-3 min 
C. 2 muscle ups every minute for 10 min or until 1 failure 
D. 3 strict pronated pull up every 30 seconds for 30 reps 


HPA - Power 
A. Deadlift @ 11X1 (this is full rest on floor) @ 82%RM every :90 x 5 sets
+
3 sets @ 90%:
30 sec R Arm KB Snatch @ 32kg/24kg
30 sec rest
30 sec DU's
30 sec rest
30 sec L Arm KB Snatch @ 32kg/24kg
30 sec rest
30 sec DU's
30 sec rest
+
10 min rest
+
5 sets @ 90%:
30 sec Squat Snatch @ 75lbs/55lb
30 sec rest
30 sec Bar Facing Burpees
30 sec rest
 

Monday, May 18, 2015

Tuesday May 19, 2015-

HPA GOLD:
5 Rounds For Time @85%
1 Mile Airdyne
15 KBS @32kg
10 Burpee
15 Double KB Front Squat @16kg/arm 


HPA- BLUE
5 rounds @ high effort:
400m row 

12 KBS 32/24kg
12 Box jump over 24"/20"
12 Burpee 
40 double under 
rest 3 min between 

HPA - Power 
EMOM x 10 mins:
1st min - 3-5 Strict HSPU to Deficit wearing 20b/15lb weight vest
2nd min - 3-5 Pronated Strict Chest to Bar wearing 20b/15lb weight vest 
 +
5 min rest
 +
EMOM x 10 mins:
3 CGBP @ 225lbs/145lb
3 Bar Muscle-ups  
+
5 min rest
 + 
EMOM x 10 mins: 
1st min- 10 supinated ring rows @ 20X0
2nd min- 15 Hand Release Push-ups
 

Sunday, May 17, 2015

Monday May 18, 2015-

HPA GOLD:
A. Power Snatch; 3.3.3x3, rest 10s/2m
+
Every 2:30 x10-12 sets:
2 Front Squats (heavy, no grind)
+
4 Sets:
1 Legless Rope Climbs
10-15 UB C2B Pullup
200m Run @75%
Rest 2m 


HPA-BLUE
A. Snatch Cluster 1.1.1 x 5 sets, rest 2min /:10 seconds between
B. Back Squat @ 20X1, 3 reps x 3 sets, rest 3 min 
C. AMRAP unbroken strict C2B pull up , rest 3 min x 3 sets 
D. 400m farmers carry for time 32/24 kg in each hand 

HPA- Power 
Snatch varied - snatch drop set - squat varied - core/pchain
A. Squat Snatch, 1 rep every 2 min @ 86%RM x 7 sets
B. Back Squat @ 20X1, 1 reps @ 90-92%RM x 7 sets rest 2 min -- include effort in notes 
C. Good morning @ 3010, 8 reps x 4 sets rest 1m30-2min
D. For time: Accumulate 8 minutes of front bridge 

Friday, May 15, 2015

Saturday May 16, 2015-

HPA GOLD:
5 Rounds For Time:
25 cal Row
16 C2B Pullups
9 Defecit HSPU (4")
*16:00 cap
+
15-20 Min Z1 Row, AD, or Jog



HPA-BLUE
8 Minute Running Clock:
1,500m Row
AMRAP in remaining time of...
15 Burpee
15 KBS @1.5/1
(Rest 8 Minutes)
x3 sets

HPA - Power 
Snatch % - Ub strength - Gymnastic - mixed EMOM
Squat Snatch, 1 rep every 1 minute @ 79%RM x 10 sets
+
A. Bench Press, work to tough set of 3 reps
B. Bench Press, 3 reps @ 92% of part A x 3 sets rest 2 min
+
EMOM for 6 minutes:
5 Ring Muscle ups (go for unbroken)
+
rest 5 min
+
16 min EMOM:
1st min: Pullup . CTB . Bar Muscle ups, 4.3.2
2nd min: 5 Tough Deficit Kipping Handstand push ups 


Thursday, May 14, 2015

Friday May 15, 2015-

HPA GOLD:
A. Clean; build to a tough single
B. BS @31x1; 3-2-1-3-2-1; rest 2-3m (second wave heavier. no grinded reps)
C1. CGBP; 3x3; rest 2m
C2. Snatch Grip DL @30x1; 3x3; rest 2m 


HPA-BLUE
A. Power Clean. Hang Clean. Front squat, work to a tough set
B. Back squat @ 20X1, work to a tough 2
C. Barbell good morning @3030, 6-8 reps x 4 sets, rest 90 seconds
D. 5 min AMRAP strict pronated pull ups 

HPA - Power 
C&J varied - c&j drop set - fsquat - pchain/core
A. Power Clean . Front Squat . Split jerk, 1.1.1 - work to tough set
B. Power Clean . Front Squat . Split jerk, 1.1.1 @ 92% of part A x 3 sets rest 2 min
C. Front Squat, 2 reps @ 85-88%RM x 5 sets rest 3 min
+
DB RDLs, 50 unbroken reps @ 60lb/hand / 25-30lb/hand
+
rest :60
+
Alt Prone Plank Knee raises @ 1010, 60 reps/side (not for time)

Tuesday, May 12, 2015

Wednesday May 13, 2015-

HPA GOLD:
A. PC. SJ; 1.1 x3-5; rest 2m
B1. Strict Press @20x1; 3 reps x5, rest 90s
B2. WPU @20x1; 4 reps x5, rest 90s
C1. Yates Row; 8-12x3, rest 60s
C2. Bar Dip; 8-12x3, rest 60s (weighted in easy)


HPA-BLUE
A. Push Press. Push Jerk 2.2 work to a challenging set 
B. Deadlift @ 3030 6,5,4,6,5,4 rest 2-3 min
+
21 min EMOM:
1st : 5 tough KB push press
2nd: 6-8 Dumbell RDL
3rd: AMRAP Strict HSPU ( no deficit)

HPA - Power 
DL - short interval :30/:30
A. Deadlift @ 11X1 (this is full rest on floor) @ 78%RM every :90 x 6 sets
+
4 sets @ 90%:
30 sec Thrusters @ 65lbs
30 sec rest
30 sec Rowing
30 sec rest
30 sec Power Snatch @ 65lbs
30 sec rest
30 sec Rowing
30 sec rest
+
10 min rest
+
8 sets @ 90%:
30 sec KBS - 32kg
30 sec rest
30 sec Airdyne
30 sec rest
 

Monday, May 11, 2015

Tuesday May 12, 2015-

HPA GOLD:
3 Sets:
:20 Row Sprint @95% (7 damper)
400m Jog @75%
:20 Burpee for max reps
1/2mi Airdyne @75%
Rest 2-3m b/w sets
+
10-15 Minute Run @low effort
*focus on breathign rate/ stride mechanics 


HPA-BLUE
30 min EMOM:
1st: 50 Double unders

2nd: :30 Airbike 
3rd: 10 KBS 32/24KG
4th:10 burpees
5th: 10 toes to bar 


HPA - Power 
Ub strength + Gymnastic
A. Btn Split jerk Cluster, 1.1-- work to max w/ :10 b/t reps
+
EMOM for 10 minutes:
1st min: Close Grip Bench Press, 3 tough reps
2nd min: Bar Muscle ups, 4-6 unbroken reps
+
rest 5 min
+
EMOM for 10 minutes:
1st minute: 3 Tough Strict Press
2nd minute: 3-4 Supinated Grip Pullups
+
rest 5 min
+
EMOM For 10 minutes:
5 Ring DIps
5 Toes to bar
 

Sunday, May 10, 2015

Monday May 11, 2015-

HPA GOLD:
A. Muscle Snatch. PS. Snatch; 1.1.1x3-5 sets; rest 10s/2m (perfect form on MS)
B. BS @31x1; 6-4-2-6-4-2; rest 2-3m (second wave heavier. no grinded reps)
+
10 Rounds for Time:
1 Legless Rope Climb
200ft Run (100ft out & back)


Note:
-Quick polling on how many HPA Gold followers plan on doing murph this year . If the demand is high I will program it for  memorial days training to accommodate. 

HPA-BLUE
  1. Snatch 1.1 x 5 sets, rest 2 min
  2. Back Squat @ 20X1, work to a tough set 2
  3. Back squat @ 20X1, drop to 95% of B for 2 reps x 3 sets, rest 3 min
  4. AMRAP unbroken C2B pull up in 1 set, rest 3 min x 3 sets
  5. High/ Low KB carry 100ft x 6 sets 53/35# ea hand , rest 1 min ( switch hands every 100 ft)

HPA - power 
Snatch varied - snatch drop set - squat varied - core/pchain
A. High Hang Squat Snatch . Above knee hang squat snatch . Below knee hang squat snatch, 1.1.1 ,work to tough set (without dropping b/t reps)
B. High Hang Squat Snatch . Above knee hang squat snatch . Below knee hang squat snatch, 1.1.1 ,@ 90% of part A x 3 sets rest 1m30
C. Back Squat @ 20X1, 2 reps @ 87%RM x 4 sets rest 3 min -- include effort in notes 
D1. Single leg Stability ball leg curls, 10 reps/leg x 3 sets rest :20
D2. RDLs, 15 unbroken reps @ 135lb/95lb x 3 sets rest :45
D3. Front Bridge, Accumulate 2 minutes (unbroken is a plus) x 3 sets rest :45
 

Friday, May 8, 2015

Saturday May 9, 2015-

HPA GOLD:
7 Minute AMRAP @ 85-90%
1k Row
12 Burpee over rower
14 Toes to bar
Rest 7m x2 Sets
+
6 Minute AMRAP @ 85-90%
1k Row
100m Farmer Carry @24/16kg per arm
16 alt step ups @24"
Rest 6m x2 Sets


HPA - Power 
Snatch % - Ub strength - Gymnastic - mixed EMOM
Squat Snatch Cluster, 1.1 @ 75%RM x 9 sets rest 1 min (rest :10 b/t clusters) 
+
A. Bench Press, work to tough set of 4 reps
B. Bench Press, 4 reps @ 91% of part A x 3 sets rest 2 min
+
EMOM for 7 minutes:
(1 Ring Muscle up + Ring Dips) x 4 reps
+
rest 5 min
+
14 min EMOM:
1st min: Toes to bar . Pullup . CTB, 5.4.3
2nd min: Push press . Push jerk @ 175lb, 2.2 (take from floor)  

Thursday, May 7, 2015

Friday May 8, 2015-

HPA GOLD:
A. PC. High Hang PC. Hang Clean; 1.1.1x3; rest 2-3m (no drop)
B. BS @20x0; 3x10; rest 2-3m
C1. Incline BB Press @20x1; 4-6x4; rest 2m
C2. Snatch Grip DL @30x1; 4-6x4; rest 2m 


HPA-BLUE
  1. Clean. Below Knee Hang Clean every 2 min for 12 min
B. Back squat @ 20X1, work to a tough set of 3
+
10 min EMOM:
E: Double KB front squat 24/16kg in ea hand
O: 5-10 strict pull up
+

1 min front plank every other minute for 10 min

HPA - Power 
C&J varied - c&j drop set - fsquat - pchain/core
A. Above knee hang squat clean thruster. Push Jerk . Split jerk, 1.1 -- work to tough set
B. Above knee hang squat clean thruster. Push JeSplit jerk @ 92% of part B x 3 sets rest 2 min
C. Front Squat, 3 reps @ 82%RM x 4 sets rest 3 min
D1. Banded RDLs, 20 reps x 3 sets rest 1 min
D2. Toes to bar, 15-20 unbroken reps x 3 sets rest 1 min  

Tuesday, May 5, 2015

Wednesday May 6, 2015-

HPA GOLD:
A. Push Press. Push Jerk; 1.1x5; rest 10s/2m (no failed reps)
B1. Strict Press; 2.2x5; rest 15s/2m
B2. SA DB Row @3111; 6x5/arm; rest 2m
C1. Oxidative Pullup; AMRAP(-1), rest 30s
C2. Oxidative Diamond Pushup; AMRAP(-1); rest 30s x3 sets 


HPA-BLUE
A.Push Press. Push Jerk. Split Jerk , 1.1.2, work to a tough set
B1.Deadlift 2 reps, rest 90 seconds * drop between reps and reset
B2. Barbell strict press 1.1, rest 90 seconds x 6 sets
C1. Barbell good morning 6-8 reps, rest 1 min

C2. AMRAP strict HSPU(-1), rest 1 min x 4 sets

HPA - Power 
DL - short interval :30/:30
A. Deadlift Cluster (drop each rep from top), 1.1.1 @ 75%RM every :90 x 7 sets
+
5 sets @ 90%:
30 sec KBS - 32kg/24kg
30 sec rest
30 sec Airdyne
30 sec rest
+
5 min rest
+
5 sets @ 90%:
30 sec OHS @ 95lbs/65lb
30 sec rest
30 sec Rowing
30 sec rest
+
5 min rest
+
5 sets @ 90%:
30 sec Burpee Jumping Chin-ups - to just out of reach bar if possible
30 sec rest
30 sec Shuttle Run inside gym (30ft turn around)
30 sec rest

Monday, May 4, 2015

Tuesday May 5, 2015-

HPA GOLD:
Every 6 Minutes x8 sets:
1 Mile Airyne @high effort
*record time for each set


HPA BLUE
3 sets @ high effort:
Row 40 cal 

Airbike 40 cal 
Run 400m 
rest 5 min between 

HPA - Power 
Ub strength + Gymnastic
A. Push press . Split jerk, 1.1-- work to max w/ :10 b/t reps
+
EMOM for 10 minutes:
1st min: Push press, 3 tough reps
2nd min: Wtd Strict CTB, 2-3 tough reps
+
rest 5 min
+
EMOM for 10 minutes:
3 Tough Deficit Kipping hspu (you chose deifict)
3 Strict CTB Pullups
+
rest 5 min
+
EMOM For 10 minutes:
6 Toes to bar
6 Clapping Push ups