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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 


3 comments:

  1. Sorry for not posting, doing smolov. Next week I max on sat. Then should be back to working out

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  2. Blue
    Set 1: Row = 5:42, 1 round + 2 burpees
    Set 2: Row = 5:48, 1 round
    Set 3: Row = 5:58, 1 round + 2 burpees

    Really gassed myself on that third set. Felt pretty good on all the rows. Found the KBS harder than the burpees, which surprised me.

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  3. Power

    squat snatch - 170 all sets - felt fast under bar

    A. 245 - felt off today but still went for a triple, don't think I got set up well
    B. 225

    EMOM 6
    5 Ring MU all unbroken - last set was tough

    rest 5 mins

    EMOM 16
    1st - subbed 9 CTB pullups all unbroken (72 CTB pullups by far most I have ever done in a workout)
    2nd - 5 HSPU at 3.5" deficit - last set very tough

    Solid session today. Muscle endurance definitely getting better, 72 CTB pullups BY FAR the most I have ever done and I butterflyed all of them except for the last rep on the last two sets. Also realized a small tweak accidentally to make my CTB pullups faster, more efficient and delay fatigue a little. Gotta get a mat to put under my head when doing HSPU, I have had some issues with tweaking my neck lately and I think it's related to only having a yoga mat and and old piece of carpet between my head and the concrete. Good session though. Tomorrow off and back at it wednesday, excited for the weights to start getting heavier.

    ReplyDelete