Monday, November 30, 2015

Tuesday December 1, 2015-

HPA GOLD:
EMOM for 9 Minutes @70-75% (jerk max)
1st: 3 Push Press
2nd: 2 Push Jerk
3rd: 1 Split Jerk
+
A1. WPU Cluster; 2.2.2 x4, rest 20s/90s
A2. Strict Deficit HSPU; 4-6 x4, rest 90s
+
10 Rounds for Time:
3 Burpee Ring MU
3 Box Jump Step down @30"
*12 Minute cap 


HPA - Power 
A. Push press . Push Jerk, 1.3 - work to tough set
B.  5 sets:
Push jerk, 5 T&G reps  (make adjustments if needed but should be challenging yet repeatable)
rest :60
Wtd pronated strict Pullups, 5 tough reps
rest :60 b/t sets 
C. 5 sets: 
5 kipping deficit hspu  (9"/3")
5 Ring Muscle ups
5 Burpee box jumps @ 30/24
5 Bar Muscle ups 
rest 1m45 b/t sets   

Sunday, November 29, 2015

Monday November 30, 2015-

HPA GOLD:
A. Snatch Balance; 2-2-2-1-1-1; rest 90-120s
B. Snatch; 1.1x5, rest 10s/2m
C. Back Squat; build to a tough 5, then move on
D1. Wtd Back Ext; 6-8x4, rest 1m
D2. Stability Ball Leg curl @3030; 10-12, rest 1m

+
10 Minute Row or AD @low effort 

HPA - Power 
A. High Hang Squat Snatch, work to max 
B. Power Clean . Above knee Hang Squat Clean thruster . Push Jerk . Split Jerk, 1.1.1.1 - work to tough set 
C. Back Squat, work to tough set of 5 reps 
D. 4 sets: 
Wtd Back Ext, 6 reps 
Hold sorenson for :30 
Slide Board Leg Curls @ 31X0, 6 reps
rest 2 min b/t sets 
*sub slide board with stability ball leg curl if needed*     

Friday, November 27, 2015

Saturday November 28, 2015-

HPA GOLD:
8 Minute AMRAP @85%
10 Thruster @115
10 C2B
15 BJ Over @24"
(rest 8m)
+
8 Minute AMRAP @85%
10 Power Clean @115
20 Wall Ball
25 UB DU's x3 (75 total)
(rest 8m)
+
8 Minute AMRAP @85%
1 Mile AB
10 Push Press @115
20m BB OH Carry 
@115

HPA Power:
:15 Row @97%
1:15 Row @2k PR pace
Rest 2 Min 
x3 sets 
+
8 Sets:
10 kipping hspu 

20 Double Unders 
10 CTB 
20 Double Unders
Rest 2m b/w sets 
+
10 Min Run/row @low effort 

Thursday, November 26, 2015

Friday November 27, 2015-

HPA GOLD:
A. Clean; 2 tng reps @70-80% OTM for 8-10 Min
B. Front Squat; 2 tough reps every 2:30 x6 sets
+
For Total Time:
25 Power Clean @185
25 Bar Facing Burpee
Then 5 Rounds of...
6 Deadlft @315
6 Deficit Strict HSPU @6"
*Scale is 275 DL & 155 PC


HPA - Power 
A. OH Squat, build to max 
B. OH squat, max reps @ 85%RM 
C. OH squat, max reps @ 75%RM 
D. OH squat, max reps @ 67.5%RM 
*rest about 3-4 minutes b/t A,B,C,D*
EMOM for 10 minutes: 
1st min: 8 moderate RDL 
2nd min: 6-8 Strict Toes to bar
+
rest 5 min   
+
EMOM for 10 minutes: 
1st min: hold sorenson :30 
2nd min: hold FLR on rings :30       

Tuesday, November 24, 2015

Wednesday November 25, 2015-

HPA GOLD:
A. PP. SJ; 2.1, rest 2m (drop & rest 15s after 2nd PP)
B1. CGBP; max UB @wt used for 6 last wk, rest 90s
B2. SA DB Row; 6-8/arm x5, rest 90s x5
+
5 Sets:
10 UB OHS @95-115 (from floor)
Rest 20s
:30 AMRAP DU's
Rest 20s
:30 AMRAP C2B (2 attempts max)


HPA - Power 
Skill: 

5 minutes of triple under practice 
+
skill: 
Handstand hold w/ shoulder taps  x 5 sets rest :60-:90
(attempt approx :20-:30) -- increase attempts if sets are far less than :20 and decrease rest as well if attempts are less than :10 per clip
+
For time: 
Accumlate 4 minutes of Hanging L-sit 
50 Alt Pistols 

+ rest 10 min 
+
50 Burpee box jumps for time @ 24"/20"
+
10 min Recovery 
 

Monday, November 23, 2015

Tuesday November 17, 2015-

HPA GOLD:
5 Sets: :10 Row @100% :50 Row @2k PR pace Rest 1m (rest 5m) + 10 Minute AMRAP @steady pace 10 Deadlift @135 10 Burpee BJ Step down @30" 30 cal Assault Bike (rest 5m) + 4 Rounds @steady pace 250m Row @2k PR pace 15 T2B 200m Run

HPA - Power 
EMOM for 12 minutes: 
1st min: 3 Heavy Push Press 
2nd min: 3 Wtd Pronated Pullups  
+
rest 6 min 
+
EMOM for 12 minute: 
1st min: 3 Deficit Kipping HSPU 
2nd min: 3-4 Bar Muscle ups 

rest 6 min 

EMOM for 10 minutes
1st min: 12-15 Shoulder to overhead (95lb/65lb) - :40 cap 
2nd min: 12-15 pullups - :40 cap

Sunday, November 22, 2015

Monday November 23, 2015-

HPA GOLD:
A. Snatch; 1.1.1x5, rest 10s/2m
B. Back Squat @21x1; 3x8, rest 2-3m
+
For Time:
40 Wall Balls
30 Power Clean @135
20 Muscle Ups
*10 Min Cap
+
C1. Wtd. Back Extension; 8-12x3, rest 1m
C2. Stability Ball Leg Curl @3030; 8-12x3, rest 1m


HPA - Power
A. Front Squat, work to 1rm
B.
Above knee Hang Squat Snatch. OH squat, 1.1- work to tough set
C. 5 sets:  
6 T&G Power clean @ 175lb/135lb (these should take quite a bit of energy but all be fast and unbroken)
rest :15
:15 ALL out Sprint on Airbike 

rest 4 min b/t sets