Friday, August 14, 2015

Saturday August 15, 2015-

HPA GOLD:
For Time:
7/7 Light KB Snatch
7 Situps
25m Shuttle Run x4 (there/back =1)
750m Row
60m Bear Crawl
15 Alt Step Ups (24")
Rest = work x3 Sets
*set 2 in reverse order
+
OTM for 21 Minutes
1st: 10 Burpee
2nd: 30 second AB
3rd: 30-40 UB DU's 


Notes:
-Intensity for ALL work today should match that of Tuesday. 

HPA - Power 
A. Below Knee Hang Squat Snatch, 2 reps @ 65-70%RM x 8 sets rest 1m20
+
4 sets:
Ring Muscle ups, max unbroken reps
200m run @ 90% effort
rest 2 min b/t sets
+
4 sets:

Strict Handstand push ups, max unbroken reps
200m row @ 90% effort
rest 2 min rest b/t sets
+
4 sets @ high effort
4 CTB
5 Toes to bar
1 Rope Climb to 15ft
5 Clapping Push ups
6 HR Push ups
100m run
rest 2 min b/t sets
+
Every :30 x 4 mintues
Perform :15 of continuous tuck ups (core exercise) 


3 comments:

  1. Gold

    Had to make a slight mod for my thumb today. On KB snatches, couldn't go overhead with left hand, so did 7 Russian swings with the left hand. Other than that, as prescribed.

    Part 1
    7:02/6:50/6:59. Rows were all 2:06.x.

    Part 2
    Done...did realize just now that I only did 18 minutes and not 21. Oops. This wasn't as bad as I thought it would be. Double understand felt really smooth. AB was 63-65 RPMs.

    ReplyDelete
  2. Power:
    A. Completed @145
    +
    Completed
    +
    Skip
    +
    Completed
    +
    Skip

    Had a limited time to get work in.

    ReplyDelete
  3. POWER
    A. 135#
    B. 5-5-4-4
    C. 12-7-5-5
    D. DONE
    E. DONE

    **rowing pace has dropped significantly

    ReplyDelete