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   

4 comments:

  1. Power
    A. 80kg
    B.
    P.J: 60-60-65-65-65KG
    WTD PU.: 12kg
    C.
    1: 2:33
    2: 3:16
    3: 4:47
    4. 4:31
    5: 4:47
    HRV was below baseline today

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  2. Power:
    A. 205
    B. PJ @ 165,165,175,175,185. PU @ 35#
    C. 1:50, 1:50, 2:45, 3:09, 3:36. First two everything was unbroken. Last three I had to break up ring MU. MU's just did not feel on today.

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  3. Gold

    A. 215 all sets, 3rd set of push press was tough
    B1. 50lbs all sets
    B2. 3.5 inch deficit x 6 x 4 sets - barely got 6 on last wek
    +
    9 rounds + 1 MU in 10 min cap

    Started off on a decent pace for MU/BJ but pulling and pushing died out quickly, technique under fatigue as well. My initial swing on single reps is not very good. On another note though last year in December I did 30 burpee MU in 13:13 not having done weighted pullups and strict HSPU before it. Not as much improvement as I'd like but I'd say improvement none the less. I still think my low ceiling limits how much technique and swing I can have on my muscle ups.

    ReplyDelete
    Replies
    1. Ok so just now realized that the cap on this day was 12 mins, definitely could have finished in that time cap...i'm an idiot.

      Delete