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
Blue
ReplyDelete4:24
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.
Power
ReplyDelete1st 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.