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 
 

6 comments:

  1. Is it a typo to do 6-8 SA DB row 5 times before starting the next set?

    ReplyDelete
  2. No typo. But, the B1/B2 sequence is read as...
    5 sets:
    Max UB CGBP
    Rest 90s
    6-8 SA DB Row/ arm
    Rest 90s

    There are full explanations of how to read the workouts on the FAQ page

    ReplyDelete
  3. A. 25 completed (best I got was 3 in a row)
    B. Spent 5 mins practicing, couldn't stay up anywhere near 20 secs
    C. 14:53
    D. 4:55

    ReplyDelete
  4. Gold

    A. 225, 235, 235, 235, 225 - 235 is recent PR double for push press
    B1. 205 x 8, 8, 7, 5, 5 - surprised I was able to maintain reps this well
    B2. 195x6, 6, 185x6, 6, 6
    +
    5 sets
    95 all sets - legs still a little sluggish from yesterday and had some stability issues today
    48, 39, 46, 41, 31 - 205 total - much improved here, hit the wall on last set
    15, 12, 12, 10, 10 - 69 total - not bad here either for doing rows first

    Happy with push press at 235 for 3 sets, absolute pressing strength has definitely improved. Mixed sets weren't too bad today until the last set. The three sets in the 40s for dubs I only broke once, the set at 39 I broke twice, 31 I broke maybe 3 or 4 times, arms just got pumped out. Last couple sets did regular kip on pullups, couldn't maintain butterfly but happy I was able to maintain within 5 reps of the first set. Even though I have been improving very well here lately I have found myself somewhat unmotivated. Must be the time of year with getting dark so early.

    ReplyDelete
    Replies
    1. Obviously math not my strong suit, the CTB work was 59 total reps

      Delete