Monday, July 20, 2015

Tuesday July 21, 2015-

HPA GOLD:
A. Split Jerk; build to a tough single
B. Sumo Deadlift; 3-4x5; rest 2-3m (no grinders- feel it out if youve never done this movement)
+
5 Sets:
AMRAP(-1) Strict HSPU
2:00 Assault Bike @75% (moderate effort)
AMRAP (-1) Kipping HSPU
Rest 2m
*Rest 10-20s between hspu/AB/hspu .
*switch 4-6" defecit HSPU if you get 10+ reps on the first set
+
5:00 AMRAP:
Burpee Box Jump @30"


HPA - Power 
A. Push Press . Split Jerk, 2.2 -- work to tough set 
B. Standing Strict Press, 4-5 tough reps every 1 minute x 5 sets (minimum 70% of 1rm)
+
4 sets:
Row 200m @ 85% effort 
10 strict Handstand push ups (add deficit  for advanced hspu) --HSPU work is capped at :40- use modification if not pheasable
rest 2 min b/t sets
+
rest additional 3 min 
+  
4 sets: 
Airbike 15 cals @ 85% effort 
10 Strict Ring Dips 
rest 2 min b/t sets 

8 comments:

  1. Power:

    A. 210#
    B. Completed @ 115#

    All 8 sets completed as RX. All rounds took around 1:05-1:10

    ReplyDelete
  2. Power:

    A. 145
    B. completed @ 77#
    C. Completed all 8 sets RX. HSPU took around :32-:37 seconds. Ring dips took around :48-:58 seconds

    ReplyDelete
  3. Gold

    A. Worked up to 205# - another PR!...I know, not a big one here...but my jerk has always been weak. This felt solid. Think I have another 5-10# in me.
    B. 205/235/255/275/290 - First time doing sumo deadlifts, so started light and ramped up.
    +
    done
    5/4/3/2/2 - Strict HSPU
    9/7/5/4/4 - Kipping HSPU
    +
    41 reps of burpee box jumps

    ReplyDelete
  4. Power:
    A) 225#
    B) Completed at 135#
    C) Had to do kipping HSPU. Completed all rounds

    ReplyDelete
  5. Power:
    A) 225#
    B) Completed at 135#
    C) Had to do kipping HSPU. Completed all rounds

    ReplyDelete
  6. Gold

    Tuesday

    A. 335

    B. 315,335,365,385,405
    +
    9/10
    7/10
    7/10
    7/10
    6/9
    +
    50 reps

    ReplyDelete
  7. A. 185
    B. 120
    C. Completed with modification

    ReplyDelete
  8. Power

    A. 185, 205, 225
    B. 115 x 5 x 5 sets - got tough at the end

    4 sets
    15 cals airdyne
    10 UB, 6+4, 6+2 (time capped), 4+1+1 (time capped) - dead after strict press
    Sets between :57-1:15, airdyne took between 30-35 secs, and time capped on last two HSPU sets

    4 sets
    100 yard run (4 x 25 yard shuttle basically)
    10 strict ring dips - all unbroken
    sets took between :40-:43 seconds - shuttle run only took about 20 then few seconds transition to 10 UB dips

    Solid day, back and biceps fairly sore from yesterdays 100 pullups in one form or fashion and I imagine the triceps and shoulders will feel the same tomorrow after today. The density sets were harder than I thought breathing wise, especially the airdyne/HSPU, but HSPU were pretty much shot by that point too. Shuttle run/ring dips weren't too bad.

    ReplyDelete