HPA-Gold:
A. Hang Clean. Clean; 1.1x5; rest 20s/2m
B. BS @11x1; 4x5; rest 2m (heavy, but no grinders)
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10 Minute EMOM:
2 Defecit Kipping HSPU- start moderate, build each set.
*note starting/finishing height.
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10 Minute Running Clock:
1,000m Row @10 damper
20 Burpee BJ (30")
AMRAP DB Snatch in remaining time (70/40#)
*Scale weight as needed, with the caveat that it should be a tough weight that you cannot maintain a high turnover with.
HPA- Blue
A. Power Snatch, Work to a tough set
B. Deadlift 1.1.1 x 5 sets, rest :10/2min
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10 min AMRAP
50 burpees to 6" touch
30 shoulder to overhead 135/95
Muscle ups In remaining time
* Shoulder to overhead should be moderate loading, no muscle ups do C2B chin ups
HPA Grid
C&J (int) - Fsquat (mod) - Ub strength (hor)
A. Power Clean . Hang Squat Clean, find tough set
B. Front Squat @ 20X1, find tough 2 reps
C1. Pendlay Row @ 11X0, 2 reps x 5 sets rest 1m30
C2. CGBP @ 20X1, 2 reps x 5 sets rest 1m30
Blue
ReplyDeleteResults
A) 135#,155#,165#,175#,185# (5pr)
*This felt more there just shut it down since it was a 1rm test.
B) 275#,295#,315#,325#,335#
*This felt a bit heavy today
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10 Min Amrap
-50 Burpees+30 S2OH+6 MU's
*S2OH was from the ground. Took a little to much time I'm between MU's. There are always a mental check for me because I'm not great at them.
A: up to 70, failed that first time, waved 50, 60, 70, 72.5 NPR
ReplyDeleteB: 180 kg for first 4 sets, only 2 reps in the 4th. 160 for the 5th set
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1:32 left for the MU, did only 3, did maybe 40 muscle ups in the last 6 months, they need more practise
A 225,230,235,240,245 I believe I had more. felt the best they ever had thanks to your pulling work!
ReplyDeleteB 275 for all
10 min Emom
Started at 1 inch
Ended at 7.5 inch
10 min clock
Row 3:27.4
Burpee Bj finished at 6:00
42 snatches at 70#
Gold
ReplyDeleteA) 245 all sets
B) 255 all sets
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10 min emom
Started at 1" ended at 13"
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row at 3:42
bbj at 6 something
25 single are barbell snatch @75#, no 70# db
Blue
ReplyDeleteA. 135
B. 225, 245, 275, 305, 315
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50 burpees and 25 S2O
Form felt good until my last set of deadliest; that's when my back started rounding a bit. As for the "AMRAP", my lungs and legs were shot by the time I got to the S2O. That made it hard for me to get under the bar.
A. 55, 65, 70 (PR)
ReplyDeleteB.135/ 165/ 185/ 205 /215 (I only could lift the last one once, although my 1RM is higher)
WOD:
1 S2O at 95#, 2 at 85#, all other reps at 75#, with 3 C2B pull-ups and 9 regular kipping pull-ups. Although 95# is a moderate weight for me to lift overhead, I was too exhausted from the previous exercises and almost dropped the first attempt.
Blue
ReplyDeleteA. 95, 105, 115, 125, 130
B. 185/205/225/255/275
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50 burpees, 30 S2O, 5 bar muscle-ups, 2 C2B
Blue
ReplyDeleteA. 165#
Shoulders still wrecked
B. 315, 325, 335, 345, 365
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50
30
15 c2b pu
* paced the burpees, finished the s2oh in under 2 minutes.