HPA-Gold:
2 Sets @100%
250m Row
15 KBS (2/1.25)
25 Burpee
15 KBS (2/1.25)
250m Row
Rest 12m b/w sets
*If you cannot swing the Rx'ed weight KB scale it down/ post what weight you use.
*Post Results, limiting factors, and warmup to comments.
HPA-Blue:
A. Back squat, build to a max
B. Power snatch, build to a max
+
10 min AMRAP:
15 Power snatch 75#
30 double unders
HPA-Grid
:90 sec Max Muscle ups
+
rest 10 min
+
50 Handstand push ups for time
+
rest 10 min
+
:90 Max Alternating Pistols
*Do not move onto next leg until each rep is
complete*
+
rest 10 min
+
1 set: Max Unbroken CTB Pullups
This comment has been removed by the author.
ReplyDeleteRx
ReplyDeleteRd1 4:22
Rd2 4:22
Foam rolled, basic dynamic warm up.
Opt repeatability test is legit! Just a lil different
DeleteZack Imboden
ReplyDeleteRX
1) 6:29
2) 7:54
Limiting factors: Everything goes downhill after burpees
Warmup: light run and 20-30 min stretching
HPA-Blue
ReplyDeleteA. HB 325# - took the result form Friday August 1st
B. 185# - first snatch session since over 10 months b/c of shoulder issues; slow feet and not really aggressive in catch position/turn over; quite happy with the result but still 20 lbs under personal best
+
3rds + 26DU - PS(2x3x5,8+7); DU one of my biggest weaknesses
Rx
ReplyDelete1) 5:06
2) 4:58
Light jog and dynamic stretching for warmup. Poor pacing with first set of rowing.
BLUE
ReplyDeleteA. 265# -weak ass legs and a tight hip
B. 165# -failed on 175
C. 4 rounds +15reps
All in all I felt pretty weak and sluggish today, didn't sleep great the night before.
This comment has been removed by the author.
ReplyDeleteHPA - Blue
ReplyDeleteA. 265lbs BS
B. 140lbs PS
C. 236 (5 rounds + 11 PS)
Notes:
PR'd EVERYTHING!
A. I'm a couple weeks out of a 12-week squat cycle, and squatting about 12.5% more than when I started. Pretty stoked that I finally passed the 1.5X BW squat. Next stop, 1.75X!
B. Then came the snatch. I just PR'd my Squat Snatch at 135lbs last week, so I was surprised I was able to get the same weight up in the power position. My form was good at 135lbs. However, when I increased the weight to 140lbs, I had to muscle it up before I locked it out overhead.
C. Lastly, I've done 14.1 a couple times, so I had a game plan going in. I taped my thumbs and went for my RX Rope, at a 1.8 weight. I went all out on the snatches the first 3 rounds, basically just muscle snatching the bar up. By the 4th and 5th rounds, I used more hips, breaking them up in 4's and 5's. This helped because my grip was a little loose by this point. As for the double unders, I took about 5-10 seconds before sets so I could catch my breath and clear my head. My 1st, 3rd and 5th set I got about 25+ unbroken, but did 10's or 15's the other rounds. Stoked I beat my 14.1 score, but know I have a long way to go.
Kevin Ward
ReplyDelete5'7"
165lbs
HPA-Blue:
A. Back squat, build to a max: 275lbs - NOT 1 rep max before of 315: notes below
B. Power snatch, build to a max - New PR 160lbs
10 min AMRAP:
15 Power snatch 75#
30 double unders
235 - 5rds + 10
Notes: Still having adjusting issues from 5am to 7pm WODs. Food intake was much better today than before the day before. Rest/sleep was hit or miss throughout the night. Normally in bed by 8pm and up at 330 am. Adjusting will take time.
Quads were extremely sore for today. Spent an hour stretching and rolling out before starting the skills. Squat max suffered due to fatigued and sore quads. was only 40lbs off previous 1 rep max.
New PR on power snatch. 160lbs is 10 lbs heavier than previous. 5 lbs off BW snatch. Form still needs adjusting. On last snatch stance was wide while finishing. Had to muscle up weight 2 inches before complete lock out.
Did much better on WOD than previously on 14.1. Shoulder fatigue set in after 1st round. suspected previous day shoulder work and pull ups. Tried adjusting grip from wide to narrow and everything between to try and reduce strain. DUs were better this time around. Previous attempt at 14.1 was during the open, shoulder fatigue did not set in as soon, DUs suffered then and not now.
Recovery time was much quicker this evening over the previous.
Sleep the night before was on and off. Was not able to fall asleep until 1130 up by 530. Normally in bed and sleeping by 830 and up by 330 am to WOD at 5.
5'9, 185 lbs
ReplyDeleteA. Back Squat: 345 lbs
B. Power Snatch: 145 lbs
Metcon: 3rds+15
The limiting factor was definitely the DUs for me. They are a skill I only recently have been able to start honing and this showed. It was almost frustrating because of the lack of the fatigue on the snatch and the DUs taking it all out of me.
6'2 180 lbs
ReplyDeleteBLUE
BS: 265 lbs
PS: 135 lbs (fugly)
AMRAP: 183 = 4 + 3
DU's were fine, but engine and shoulder fatigue held me back. I was breaking up the snatches into 5+5+5 with breaks far too long between each set.
6'2 210
ReplyDeleteThomas Cally Blue
Back Squat:315
Power Snatch: 185
AMRAP: 276 (6+6)
HPA-Blue
ReplyDelete5'1" 118 lbs.
Back Squat: 195 lbs.
Power Snatch: 90 lbs.
WOD: 5 rounds + 5
HPA - Blue
ReplyDeleteKam
5'11" 220lbs
Back Squat: 335#
Power Snatch: 155#
WOD: 4 rounds
Same problem. Felt weak and not focused. I was not able to get to my last back squat PR (365#). I feel like the DU slow me down A LOT! I seem to catch my breath while doing the power snatch and was able to do all round un-broken. My DU need a lot of work.
Blue
ReplyDelete5"6 150 lbs
A. Back squat: 215 lbs
B. Power snatch: 115 lbs
10 min AMRAP: 185, 4 rounds + 5
Could lift more on power snatch, just need to trust form and coaching. Same with back squat
Blue
ReplyDelete5'2
118lbs
PS: 65
BS: 165