Friday, July 24, 2015

Saturday July 25, 2015-

HPA GOLD:
5 Rounds For Time @85%
200m Run
7/7 KB Snatch @24kg
10 Burpee to 6" touch
(rest 5-7m)

+
4 Rounds for Time @85%
40 DU's
20 cal assault bike
10 Hand release pushup
(rest 5-7m)
+
3 Mile Assault Bike For Time @85% 


HPA - Power 
A. Squat Snatch . Snatch Balance 1.1 @ 65%RM x 10 sets rest 1 min
+
5 min EMOM
4 Toes to bar . 3 Pullup . 2 CTB . 1 Bar Muscle up (go for unbroken) -- if unable to do level of advancement then acheive most advanced movement in complex however be sure to complete 10 total reps of whichever modification you use
+
2 min rest
+
5 min EMOM
3 TOUGH strict HSPU + 3 Box jumps (30/24) -- add or decrease deficit to complete given amount of reps --
+
2 min rest
+
5 min EMOM
:30 Max Double Unders
+
rest 2 min
+
5 min EMOM
10 GHD sit ups  

5 comments:

  1. Golf

    Felt like trash today. Lunges yesterday did me in, plus excessive heat again today. Shortened things up. Would rather be better rested for the new cycle on Monday. Did 3 rounds, 2 rounds, 1 mile AD. Felt like I had a belt around my chest the entire workout. Glad to be getting some rest tomorrow.

    9:40
    +
    6:05
    +
    3:37

    ReplyDelete
  2. A. 135#
    EMOMs completed. Having trouble linking the CTB to MU. Its not very smooth. HSPU started with a 4" deficit. Moved up from there. Last 2 rounds were 12".

    ReplyDelete
  3. power:

    A. 75#
    B. Completed emoms. Did 4 t2b, 3 pullups and 3 ctb

    FYI I will be taking a 3-4 week break from HPA due recovering from an appendicitis.

    ReplyDelete