Tuesday September 30, 2014-

HPA-Gold:
A. Split Jerk; 3-3-2-2-1-1; rest 2-3m (drop b/w reps on 3's and 2's)
B1. TnG DL Cluster; [2.2]x5; rest 90s (no grinders)
B2. Strict Press; 5-7x5; rest 90s
+
3 Sets:
AMRAP UB Strict HSPU
Rest 30s
AMRAP UB Kip HSPU
Rest 30s
20 C2B Pullups For Time
Rest 2-4m 

HPA- Blue 
A. Split Jerk, build to a heavy single 
+
10 RFT:
2 Muscle up 
4 HSPU
8 KB swings 32kg/24

HPA-Grid
Tue - High % intervals (race simulations)
For time: (race 1 simulation)
5 T&G Snatch @ 155lb/105lb
rest:15
5 Box jump Over @ 30"/24"
rest :15
3 T&G Snatch @ 185lb/115lb
rest :10
3 Box jump over @ 30"/24"
+
rest 3-5 min
+
For time: (start of race 3&4 Simulation)
10 Deadlifts @ 305lb/205lb
rest :15
10 Deadlifts @ 305lb/205lb
 rest :15
20 CTB Pullups
+
rest 3-5 min
+
For time: (Jack and Jill simulation)
Handstand Push up to 5" Deficit, AMRAP (-1)
rest :25
Handstand Push ups to 10", AMRAP (-1)
rest :20
Handstand push ups to 10", AMRAP (-1)
+
rest 3-5 min
+
((Repeat all 3 race simulations from above with the same required rest))
**Todays race simulations are supposed to feel as if you are on the grid working with a partner. If youare currently on a team and have a training partner you may be able to match the work of another competitor for your rest times. However, if you are not yet on a team, you will have to program your own rest to simulate the "work/ rest" period equal to that of what happens during a grid match. All of these movements should be done almost as fast as possible with the mindset that you are getting minimal rest to move onto the next station**In a perfect world everyone training for the grid would be able to use these weights and perfom these movements however, if you can not do these movements near unbroken (and fast) then scale the weight or modify the movement to the best of your ability**