Tuesday, October 27, 2015

Wednesday October 28, 2015-

HPA GOLD:
A. Split Jerk Cluster; 1.1.1x4, rest 20s/2m
B1. Strict Press; max UB reps @10RM (from last week), rest 90s
B2. WPU; max UB reps @5RM (from last week), rest 90s x3
+
1-2-3-4-5-5-4-3-2-1:
C2B Pullups
Overhead Squat @125 


HPA - Power 

10 min EMOM
1 Rope Climb to 15 ft 
3/3 alt pistols 
+
rest 5 min 
+
10 min EMOM:
20-30 ft unbroken hs walk 
40 double unders 
+
rest 5 min 
+
10 min EMOM: 
6 Kettlebell Swings @ 32kg/24kg
6 Full Stand Burpees 
+
10 min Recovery

6 comments:

  1. 245, 265, 275, 285 (missed last jerk)
    9/4,7/4,7/4
    4:57

    ReplyDelete
  2. Gold

    A. Push jerk - 225, 245, 255 (missed 3rd)
    B1. 135x10, 6, 5
    B2. 53x5, 4, 3
    +
    4:10

    Didn't have access to jerk blocks today and feeling run down so went push jerk. CTB pullups felt wonky today but all unbroken. Little boy was up all night last night puking so got very little sleep. I think I could go faster on conditioning if felt more fresh.

    ReplyDelete
  3. Power:

    1. Completed 10/10. This was really easy.
    2. Completed 9/10. I missed a round in the middle. Shoulders were screaming. Was finishing with <:20 each round.
    3. Completed 10/10.

    ReplyDelete
  4. Power:

    A. Completed
    B. Completed subbed 20 ft handstand walk with 2-3 attempts at HS walks.
    C. Completed.

    Just curious, is there a preference when it comes to programming metcons that EMOMs are favored versus completing certain rounds for time, or for time, etc?

    ReplyDelete
  5. Power:
    1. completed but with 2/2 pistols on a box, getting in range of real pistol squats soon hopefully.
    2. completed, started with DU's and remainder of minute HS walk attempt
    3. completed

    ReplyDelete
  6. Gold
    Results
    A) 205#, 225#, 240#, 250#
    *No misses, this is a good day numbers wise. All my strength numbers have been up and down since I started working the night shift.
    B1) @120#: 10, 7, 6
    B2) @35#: 5, 4, 4
    *Picked up this week so didn't have these numbers from last week, but these were probably right on point.
    +
    Ladder
    -4:55, yuke!!! Left shoulder started to bug mid wod. Made the OHS a little more challenging.

    ReplyDelete