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

5 comments:

  1. Took the day off today. Had one sick kid, another kid with a birthday. Combine that with lingering shin split issues (back to about 90%, I think) and a tear from Murph on Monday and thought the better long term decision was to take an extra rest day. Ready to hit it again Monday!

    ReplyDelete
  2. Took the day off today. Had one sick kid, another kid with a birthday. Combine that with lingering shin split issues (back to about 90%, I think) and a tear from Murph on Monday and thought the better long term decision was to take an extra rest day. Ready to hit it again Monday!

    ReplyDelete
  3. Power

    snatch - 185x1x12 sets - no misses

    A. 275 - probably had some more in the tank
    B. 260 for all sets, all sets were smooth, no grinding

    30 MU for time - 5:35 - when I did a 6 min emom two weeks ago so 6 sets of 5 I finished in 5:15 so I will call that my PR, had some fatigue in upper back and abs from DB lunges and GHD situps yesterday.

    10-1 unbroken HSPU ladder - 6:59 - took about 30 seconds rest on 10-6 and hit the wall on 6 and had to take up to a minute a couple times. Either way this was 55 reps in larger unbroken sets and I did 50 HSPU for time in like 7:55 during test phase so we will call this improvement.

    Solid day. Unfortunately will only be able to get one more day in this week, will train thursday and then will be taking the weekend off due to playing in an alumni basketball tournament. Hopefully I come out of that injury free, can get a little chippy with us old guys playing for pride.

    ReplyDelete
  4. Power:

    Snatch 57.5kg x1 x12 no misses

    A. 110kg sore from the previous training days
    B. 105kg for all sets

    Had to skip on the ring mu's and hspu, did not have time

    ReplyDelete