Tuesday November 11, 2014-

HPA-Gold:
(Aerobic Power--> Threshold @high %'s)
5 Sets @high effort
50 DU's
35c Airdyne
15 KBS (32/24kg)
15 Burpee to 6" touch
Rest 3:30 b/w sets
*Do sets 2/4 in reverse order 

HPA- Blue 

A. Close Grip bench press 3,3,3,1,1 rest 2-3 min 
B. Barbell Strict press @ 65%1RM 10 reps for time, rest 90 seconds x 4 sets 
+
For Time:
800m run 
30 KBS 32/24

30 burpees 

HPA - Power 
A. Deficit Strict Handstand push ups @ 3", Max unbroken reps x 5 sets rest 2 min
B. CTB Pullups, 12-15 unbroken reps x 5 sets rest 2 min
C. Kipping Ring Dips, 12-15 unbroken reps x 5 sets rest 2 min
D. Toes to bar, 30 reps for time -- go for biggest set possible to start  
**strict hspu: 1st set should be minimum 6 reps and maximum 15 reps, adjust deficit to start with proper rep range**

Monday November 10, 2014-

HPA-Gold: 
(Clean Intense/ Clean Battery Moderate + BS Intense + Interval Gymnastics) 
A. Clean. Hang Clean; build to a tough set
B. Clean. Hang Clean; 1 complex every 90s for 5 sets (@83-87% A)
C. BS; 3-3-2-2-1-1; rest 2-3m
+
3 Sets:
AMRAP UB MU
Rest 20s
AMRAP UB Strict HSPU
Rest 20s
400m Run @moderate pace
Rest 2-3m

HPA- Blue 

A. Power Clean, work to a heavy single 
B .Back Squat 3,3,3,2,2 rest 2-3 min 
+
:20 tng power clean 
:20 Burpees over bar 
:20 airdyne 
rest 5-6 min x 4 sets ALL OUT


HPA-Power
Mon - C&J - Bsqaut - UB strength
A. Cluster Power Clean & Push Jerk, 1.1.1.1 -- work to tough set
B. Back Squat @ 20X1, work to tough 5 rep
C. Wtd Pronated chinup @ 30X1, 2 tough reps every :30 x 8 sets
D.. Push press, 2 Tough reps every 1 min x 7 sets  

Saturday November 8, 2014-

HPA-Gold:
2 Sets of the Following @high effort
4 Minute AMRAP:
15 Toes to Bar
10 Bar Facing Burpee
5 HPC (135/95)
Rest 4m
+
4 Minute AMRAP:
15 Cal Airdyne
12 C2B Pullups
9 Alt DB Snatch (40/30)
Rest 4m
+
4 Minute
50 cal Row
2 Legless rope climb
Rest 4m, then start back from top

HPA- Blue

A. Strict Press 5,5,5,3,3 rest 2-3 min 

B. 5-7 C2B pull ups OTM for 15 min 

+

10 min AMRAP

3,6,9...

Burpee to 6"

Row cals 

Wall ball 20/14 to (12 ft /10ft) 


HPA- Power
C&J % - Ub pull strength- EMOM 18-30min
A. Squat Clean & Split Jerk, 1 rep @ 75%RM x 8 sets rest 1m30-2min
B. Pendlay Row @ 11X0, 2 tough reps every :30 x 8 minutes
+
EMOM for 18 minutes:
1st minute: 3 T&G Power Clean 155lb / 115lb
2nd minute: 3 Push press @ 155lb/115lb
3rd minute: 2 Rope Climbs to 15ft
4th minute: 4 Bar Muscle ups
**scale weight up or down to be tough but unbroken**
**No Bar muscle ups then scale to 6-8 CTB Pullups**
 

Friday November 7, 2014-

HPA-Gold:
A. Hang Snatch. OHS; 1.2, build to a tough set
B. FS; build to a tough set of 4 (not a 4RM)
C. Tng Deadlift Cluster; 2.2, build to a moderate set (nothing too heavy)
+
Every 3 Minutes for 4-5 Sets:
200m Row
10 HSPU

PM
For Time:
30 WB (20/14#)
30 KBS (32kg/24kg)
60 BJ
30 KBS
30 WB


HPA- Blue

A. Hang Clean. Split Jerk work to a tough single 

B. Deadlift, work to a tough set of 4 touch and go 

+

For Time:

5,4,3,2,1

Clean and jerk @ 70%RM

10,8,6,4,2

Box jump 40/30*

* scale appropriately so it is High but doable 

HPA - Power
snatch - Fsquat - ub push strength / gymnastics
A. Hang Squat snatch, work to 3RM
B. Front Squat, work to tough 4 rep within 5-6 sets
C. Close Grip Bench press,2 reps x 5 sets rest 3 min
+
For time:
30 Handstand push ups
30 Ring dips  

Wednesday November 5, 2014-

HPA-Gold:
A1. PP Cluster; 2.2.2 x4; rest 90s (drop to block and reset b/w clusters)
A2. Wtd. C2B Pullup; 6x4; rest 90s
+
5-6 Sets:
15 UB PS (75/50)
45 DU's
Rest 90-120s

HPA- Blue A. Snatch Balance 2 reps OTM for 10 min, start @ 70% RM, add if possible B. 2-3 Muscle ups OTM for 10 min * * scale for C2B pull ups if muscle ups are not doable +

18,15,12,9,6,3

Toes to bar 

Power Snatch (95/65)

HPA - Power  
LB Pull - snatch (tech) - C&J (tech) - acc
A. Cluster Deadlift, 1.1.1, build to tough set (rest :10 bw cliusters)
B. Romanian Deadlifts @ 2111, 6 reps x 4 sets rest 2 min
C.Hang Squat Snatch . Squat snatch,
1.1 every 90 seconds x 10 sets (1st 5 sets use no lighter than 55-58%RM
of squat snatch, 2nd 5 sets 60-63%RM)
D. High Hang Squat clean . Squat clean. Split Jerk, 1.1.1 every 90 seconds x 7 sets (use no lighter than 60%RM) (drop High hang squat clean from shoulders before performing squat clean from floor)
+
Lateral Dumbell raises @ 2020, 10 reps x 4 sets rest as needed

Tuesday November 4, 2014-

HPA-Gold:
48 Minute Running Clock:
00:00 to 12:00
2 Rd: 15 WB/600m Row
Rest until 12:00
+
12:00-24:00
2 Rd: 15 Burpee/ 75c AD
Rest until 24:00
+
24:00 to 36:00
2 Rd: 15 WB/600m Row
Rest until 36:00
+
36: to 48:00
2 Rd: 15 Burpee/ 75c AD

Note:
All work @85%

HPA-Blue

A. Weighted Dip 5,5,5,3,3 rest 2-3 min 

B1. 5 Heavy dumbell push press, rest :20

B2. AMRAP unbroken kipping HSPU, rest 2:30 x 4 sets 

+

3 rounds: 

400m Run 

15 Burpee 

10 Power Clean 135/95

HPA - Power 

5 sets:
3 Heavy Push Press rest :10
10-12 kipping deficit hspu @ 4"
rest 2m30
*Scale to appropriate deficit to acheive rep range*
+
5 sets:
2 Wtd Supinated Pullups rest :10
8-12 Unbroken CTB Pullups
rest 2m30
+
5 sets:
3 Wtd Dips rest :10
4 Dynamic Push ups to challenging height
8-10 Unbroken Kipping Ring dips
rest 2m30
+
5 sets:
10-15 Unbroken Toes to bar
rest 1m30

Monday November 3, 2014-

Check out this months issue of The Performance Menu for an exclusive article written by Coach Evan Peikon 

HPA-Gold:

A. BS; 3-2-1-3-2-1; rest 3m (2nd wave heavier than first)
B. Clean; build to a tough single
+
3 Sets:
200m Run
10 PC&J @165/115#
Rest 2:30

HPA Blue
A. Hang Power Clean work to a tough set of 3 ( no dropping of bar)

B. Back squat 5,5,5,3,3 rest 2-3 min 

+

:20 KBS ( 32/24)

:20 airdyne cals  

rest 4 min x 5 sets 

**Go hard here 

HPA Power
Mon - C&J - Bsqaut - UB strength
A. Power Clean & Push Press, build to max
B. Back Squat @ 20X1, work to tough 2 rep
C1. Wtd Pronated chinup @ 30X1, 2 tough reps x 5 sets rest 1 min
C2. Push press, 2-2-2-1-1 rest 1 min
*C2. Each set should be heavier than the last*