HPA-Gold:
A. Strict Press; build to a max
B. Power Clean; build to a max
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8 Minute AMRAP:
Power Clean @90% (of B)
*Record total reps hit, as well as total reps failed/missed for the 8m AMRAP.
HPA-Blue:
A. Power Clean, build to a max
B. Power Clean @ 90% of A, 8 min AMRAP*
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10 rounds for time
4 burpees
6 KBS 32kg/
8 wall ball 20/
* record total reps + total attempts including failed reps
** record time to complete + limiting factor
HPA-Grid
A) Squat Clean & Jerk, build to Max (whichever variationof jerk is stronger for you however must be a full clean)
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5 Rounds for time:
12 Power clean @ 165lb / 105lb
6 Shoulder to overhead @ 165lb / 105lb*Include limiting factor for results* Grip endurance, Low back, Overhead, Breathing etc*
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ReplyDeleteThis comment has been removed by the author.
ReplyDeleteSP 160
ReplyDeletePC 245
26 reps no fails.
SP- 175
ReplyDeletePC- 235
24 reps, no misses
A. 245#
ReplyDeleteB. 24reps @ 220 (no fails, some reps were ugly, finish of the second pull was not aggressiv enough)
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10:16min
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ReplyDelete08/04/14
ReplyDeleteA)175lbs
B)36.11 lbs(1 pood)
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11:47
08/06/14
33:06
08/08/14
A:)225
B:) 29 reps @ 205 (no misses)
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11:36
Blue
ReplyDeleteA. 235# failed 245
B. 13 with approx 8 failed reps @210#.
11:30
KBS were heavy for me and didn't sleep well last night.
Thomas
ReplyDeleteBlue
PC: 255
AMRAP: 17+2 fails (225)
10 round WOD: 9:12
Zack Imboden
ReplyDeleteGold
A. 145# (Down 30# since wrist injury)
B. 255#
C. 14 @ 230# (0 reps failed)
Blue
ReplyDelete5'9" - 165lbs
A. 185lbs PC
B. 25 reps, 1 fail at 165lbs (BW)
C. WOD: 11:06
My limiting factor with the Power Cleans was that I've never practiced going heavy without finishing in a full-squat. Before today, my max was probably 135lbs. For both my 1RM and the AMRAP, I had to get used to landing in a half-squat. For most of them, I just got a little bump off my thighs and muscle cleaned the bar up. Definitely something I need to practice.
As for the WOD, it was definitely a mental game. I did all my sets unbroken, and the only breaks I took were to chalk-up before the KBS. Steady pace though-out. Glad that 2 pood didn't fall on my head.
BLUE
ReplyDelete5'7" 165lbs
A: 215 PC
B: 28 REPs @ 195lbs - no fails
WOD: 16:38
Power Cleans need minor form tweaking. Kept bumping knee before bringing bar to thighs. Was bumping bar on lower thigh instead of upper to middle. I know with form change I have more in me for higher PC. Part B I adjusted to a wider grip on the bar. Resulted in fewer bumped knees and bar hitting mid to upper thigh. Could have had more weight in B WOD.
KB swings and WB destroy my shoulder. It is the constant swinging motion from the KB that sets it a flame. The constant pounding from the WB does not help. Had several dropped KB swings during WOD. Worst time posted ever on a WOD.
Sleep, diet and new time frame are finally coming together. I have felt stronger and more energy gaining daily over the first of the week. Recovery from super sore quads is nearly completed.
HPA-blue
ReplyDelete5'1" 118lbs.
Power clean: 115 lbs. (previous PR was 120 lbs.)
8 min AMRAP: 50 (2 failed attempts)
*Note: form needs A LOT of improvement. The bar kept landing on my left collarbone
WOD: 9:42 (wall balls were the limiting factor)
PC: 205
ReplyDeleteAmrap: 26, 1 fail at 185
Wod: 13:15
Wall balls are usually easy for me but I had a tough time with them during the wod.
Blue
ReplyDelete5'6" - 150lbs
PC: 185
AMRAP: 20 reps at 165lbs (5 failed attempts)
WOD: 16:30
First time using 2 pood KB, shoulders became extremely tired and compromised form
Blue
ReplyDelete5'2
118lbs
PC: 105
Form needs a lot of work. I keep pausing and end up with more of a hang clean.