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
 

2 comments:

  1. Blue

    4:24
    3:29 - Definitely forgot the burpees on this round. Oops
    4:39
    4:49
    5:23

    First set would've been faster, but tripped up on double unders a couple of times. Double unders were unbroken on remaining rounds.

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  2. Power

    1st min: 3 strict HSPU + 20lb vest (no deficit, pretty tough without deficit)
    2nd min: 3 strict CTB + 20lb vest (tough as well)

    5 min rest

    225 CG Bench x 3, 3, 3, 2, 2, 2, 2, 1, 1, 1 (decided to keep weight same and reduce reps as I fatigued)
    6 CTB pullups x 10 sets (these were tough too)

    5 min rest

    1st min: 10 Ring rows - had to modify as I fatigued but kept reps, did first 2 sets with feet elevated and worked backwards from there if I had to
    2nd min: 15 hand release pushups (broke last two rounds 10+5 with about 6-8 seconds rest between)

    Got the swole on today for sure. My strict HSPU's must suck cause I couldn't even complete one rep with a 3.5" deficit (45 bumper) so decided to just go off the ground but keep the vest. I read the second EMOM as it was supposed to be 10 sets of each, wasn't sure how that would go with bench so kept weight and reduced reps as I fatigued, CTB's were not as smooth as saturday but obviously less rest, kip didn't feel as on target.

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