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

4 comments:

  1. Blue

    This was one of the more deceptively difficult workouts I've done in recent memory. Not sure if it was the 200 push-ups yesterday that made the 100 burpees unusually difficult, but just fond this a slog for the most part.

    Total time: 44:29
    Time per round: 2:01/2:08/2:28/2:58/3:18/3:56/3:42/3:40/3:37/2:47

    Didn't realize my times got faster each round for the last 4 rounds. Not sure what that means. I know the last set I said screw it, I can collapse after this round, so went as hard as I could. The other efforts felt hard for sure. Felt like if I would've gone much harder, times would've fallen off a cliff due to lack of recovery between rounds.

    Row almost felt like recovery/warm-up. Rowed most round at around 1375-1410 cal/hr.

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  2. Power

    1st min: 185x3x5 sets - this was fairly tough by last set with 4 second negative
    2nd min: 4 bar muscle ups - failed on 5th on last round

    1st min: strict pullups x 6, 5, 5, 5, 5, 3, 3, 3, 4, 4 (no high rings to do pullups yet at STRONG Gym)
    2nd min: strict HSPU x 6, 5, 5, 5, 5, 3, 3, 3, 4, 4 (very tough)

    1st min: TTB x 15, 15, 15, 10, 10 (was dying on these)
    2nd min: 95 push press x 15, 15, 15, 10, 10 (big fatigue, dropped last two sets to be more clean)

    Solid session even though I couldn't complete last two as written. I almost never do work where I control the negative that much for any movements so the bench press was fairly tough, maybe coulda gone 10 or so more pounds but wasn't sure how it would affect bar muscle ups so kept it at 185. Definitely figured out kip a little more on bar muscle ups, first time doing them with any sort of fatigue. I knew there was no way I was doing 6 and 6 for HSPU strict pullups so I dropped it to 5, then was pretty tough by 5th minute so dropped it to 3, then bumped it back up for last two rounds, last round of HSPU was pretty much at failure, the swell won out. Was dying on toes to bar after 3rd round so bumped it down and was dying on last round of 10, but either way 65 TTB is the most I have ever done in a workout so I am still calling it a solid day.

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  3. 1st emom: 1min:100x3, 100x1+ 90x2, 90x1 + 80x2, 80x3, 80x3
    2min: did 4 C2B pull ups and 4 ring dips, still no bar mu down :-(

    2nd emom: 1min: did the legless rope climbs
    2min: 4 strict + 2 negatives, 4x 6 negative only HSPU (perhaps I should have kipped)

    3rd emom: 1min: 15, 10, 10, 10, 10
    2min: 15, 10, 10, 10, 10

    2nd training after a long lay off, felt hard and was tired quickly.

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