Monday, June 15, 2015

Tuesday June 16, 2015-

HPA GOLD:
A. Push Press. Push Jerk; build to a tough set of 1.3
B1. CGBP; 4x6, rest 20s/90s
B2. Pendlay Row; 6x6, rest 90s
+
4 Sets:
AMRAP UB Wall Facing HSPU
:60 Rest
15 Strict C2B Pullup For TIme
:60 Rest
+
20 Minute Z1 Airyne- get up every 5 min and complete a 20m DB OHC/ arm


HPA-BLUE
10 sets @ high effort:
1 rope climb to 15'
10 box jump over 24" 
1 rope climb to 15'
10 cal airbike 
rest 75 seconds  b/t sets 

HPA - Power 
10 sets @ high effort:
9 kbs - 32kg/24kg
5 burpees to 6" oh
9 air squats
5 toes to bar
45 sec b/t sets
*Mix and match the order of movements every set. Only record fastest and slowest time. 

4 comments:

  1. 7/10 sets. :53 seconds fastest. 1:54 slowest

    ReplyDelete
  2. Blue
    **Note** Don't have a rope, so subbed 3 strict pull-ups and 3 air squats for each rope climb. Used an AirDyne for the airbike.

    All 10 sets completed. Times were more consistent than I expected. 1:25 to 1:35 for all sets.

    ReplyDelete
  3. Power:

    10/10. :48 fastest. 1:05 slowest. Last 4 rounds were over a minute. Everything else was under.

    ReplyDelete
  4. Power

    All sets between :57-1:02. Wanted to stop after round 6 but pushed through.

    ReplyDelete