Today will start the beginning of a two week testing phase from which we will establish the training priorities for each individual group featured below.
For those who are unsure of what group to follow check out the following link with details.
Click Here.
We look forward to working with you; and helping you reach your full potential !
High Performance Athlete
HPA-Gold:
A. Back Squat; build to a 1RM
B. Back Squat @30x0; AMRAP @85%(A) x1 set
C. Wtd. Chinup (Pronated); build to a 1RM
+
AMRAP UB Kipping C2B Pullups x1 set
+
AMRAP UB Strict HSPU x1 set
Notes:
*Post Results, Height, & Morning Weight to comments.
HPA- Blue:
A. Strict Press, Build to a max
B. Weighted Supinated Chin up, Build to a max
+
For Time:
21,18,15,12,9,6,3
Chin up
Thruster (65/45)
Notes:
-Post to comments: height, morning weight, and limiting factor in the for time portion ( ex. grip, muscle endurance, resp. etc..)
HPA- Grid:
B) Touch and Go Power Clean, build to tough 3 rep
+
For time:
10 power clean @ 155lbs/115lb
10 lateral barbell burpees
10 power clean @ 135lbs/95lb
10 lateral barbell burpees
10 power clean @ 115lbs/75lb
10 lateral barbell burpees
*Set-up 3 different bars
*This should be done as fast as possible
*Best recorded male times are sub 2 min*
*Weight to left is Male/Weight to right is Female*
This comment has been removed by the author.
ReplyDelete35/1,80/187
ReplyDeleteHPA-Blue
A. 165lbs (PR)
B. KB 123.5lbs/56kg (PR)
+
14:35min
(Supinated Chin up; grip issue on CU but otherwise no problem; breathing was good (I guess I paced to much); had to take a break in the set of 18 Thruster for around 90sec because of pain in the lower back, bounced a bit to much in the deep squat position)
A) 385# PR
ReplyDeleteB) 330# for 3 reps
C) 90# PR
+
15 butterfly+5 kipping= 20 w/o falling off bar
+
8 strict HSPU (fell off wall, maybe had 1-2 more in me)
6' 196#
Delete5'10" 196#
ReplyDeleteGOLD
355
5 reps @ 300
WTD chin 90#
C2B 20
Hspu 17
5'7" 170#
ReplyDeleteGold
295
6 reps @250
Wtd chinup- 95#
C2B- 23
Hspu-16
5'9/157 LBS
ReplyDeleteBLUE
165 press/100 chin-up (wrist pain on press, felt like I could of maybe got a little more on the chin-up but was cramping some)
13:51- lost grip strength, gassed out, leg cramps in my set of 15s.
5'11 210#
ReplyDeleteA) 425
B) 7 @ 360#
C)
Wtd Chin - 95#
C2B - 15
HSPU - 18
Kevin Ward:
ReplyDeleteHPA - BLUE
Strict Press: 155
Weighted Pull-up Strict: 65lbs
WOD: 9:28
Thoughts: Moving from WODing first thing AM (5am) to WODing in the evening 7pm, is a challenge. Having to adjust meals and energy for the day. Jittery and cramping after WOD - took longer than normal to recover. Side stitch on right side after completion. Unbroken round of 21, unbroken thrusters till round of 15. Broke thrusters up into 2 sets for remaining until round of 9. Broke PUs into 3 even sets from round 18.
Stats: 5'7"
164lbs
HPA - Blue
ReplyDelete5'9" - 170lbs
A. Strict Press: 145lbs
B. Strict Pull-up: 63lbs
C. WOD: 13:01
The limiting factor for me was definitely the pull-ups. I did butterfly the first 2-3 sets, breaking them up as 10-6-5, 5-5-5, and then it started breaking down. I started to lose pull-strength, and by the final set I was doing singles with a kip. All I wanted to do was go back to the thrusters. There I was able to catch my breath and rest before I got back up on the bar. Those I did unbroken, with an even pace and no pausing at the top or bottom.
This comment has been removed by the author.
ReplyDeleteHPA - Blue
ReplyDelete6'2" 180lbs
Strict Press: 135lbs
Weighted Pull-up Strict: 55lbs
WOD: 11:49
Felt decent during the wod with the exception of transitioning from thrusters to pull-ups pretty much after the round of 18. I had to take a longer than usual break to give my shoulders a rest. The previous day I did a wod with quite a few hspu's which might have impacted this.
Blue
ReplyDeleteThomas Cally
6'2 210
Strict Press: 205
Pull up: +2 pood
Fran: 4:01
HPA-Blue
ReplyDeleteShani
5'1" 118lbs.
Strict Press: 80 lbs
Weighted Pull-up: 0
WOD: 11:22 (with purple band)
HPA-Blue
ReplyDeleteKam
5'11" 220lbs
Strict Press: 175#
Weighted Chin-up: 45#
WOD: 14:10
Felt like I had low energy today. I tried to focus and keep going, but it was not happening. During the WOD I felt good for the first two rounds. After that I tore and the chin-ups slowed me down.