HPA GOLD:
A. Split Jerk; 3-2-1-3-2-1; rest 2m (drop b/w reps on 3's/2's)
B1. Push Press; 3x3; rest 90s
B2. WPU; 3x3; rest 90s
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5 Rounds For Time
10 C2B Pullups
10 Thruster (95#)
30 Unbroken DU's
HPA - Power
A. Squat Snatch, 1 rep @ 65-70%RM every :30 x 10 minutes
B. Hang Power Clean . Hang Squat Clean, 1.1 @ about 65-70%RM of best squat clean every :60 x 15 minutes
*Keep both A & B moderate effort*
C. 5 sets @ 85% effort
:30 Double Unders
:30 rest
D. GHD sit ups, 12-15 reps x 4 sets rest :60-:90
Gold
ReplyDeleteA. 225x3, 245x2, 265x1, 240x3, 260x2, 280x1
B1. 205x3, 215x3, 225x3
B2. bw+50x3x3 sets
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13:05
I know 13:05 is a terrible time, and I did 60 singles on last round. I am sure this was meant to be a 6-8 minute workout, maybe better if you are good. I didn't even attempt 30 DU unbroken, goal was just to accumulate 30, I broke lots of times each set, worst I have done on double unders in a workout since I learned them. I put on my rope that was a few inches shorter last night and turns out that was probably a better idea. Will be doing double unders before every session now. I probably should have just done 60 singles to get the conditioning effect and work on dubs in a non fatigued setting. Oh well, only broke pullups once and thrusters unbroken.
Power:
ReplyDeleteA. Completed at 155
B. Completed at 185
C. Completed
Power:
ReplyDeleteA. Completed at 77 and 85
B. Completed at 120#
C. Completed- reps ranged from 40-52
D. Completed with 15 reps