HPA-Gold:
A1. Bench Press Cluster @21x1; [3.3]x5; rest 10s/2m
A2. Pendlay Row @21x1; 5-7x5; rest 2m
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7 Sets:
10 UB Strict Press**
10 UB Strict Pullups
**Same load as last week. If you did not perform last weeks session use a moderate load that allows you to complete all ten reps.
*Post load on press/ #pullups complete to comments
HPA -Blue
For Time:
400m run
10/10 KB snatch 53/35
20 box jumps 24/20 ( step down)
50 double unders
rest = work x 4 sets
HPA Grid
Snatch pull - jerk skill - short gymn tester
A.Snatch Pull Cluster, 1.1 @ 97%RM x 5 sets rest 2-3 min
B. Btn Split Jerk . Split Jerk, 1.1 x 10 sets rest 1 min (first 5 @ 50%RM, 2nd 5 @ 60%RM)
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Max Unbroken Bar Muscle ups
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rest 3 min
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Max Unbroken Handstand Push ups @ 8" Deficit
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rest 3 min
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For time:
30 CTB Pullups
30 Handstand push ups
Blue
ReplyDelete5:38 (run 1:37, start DU 3:53)
5:40 (1:35, 3:53)
5:50 (1:32, 3:45)
6:59 (1:35, 4:00)
* leg cramps in set 3 and 4 during DU
Blue
ReplyDelete5:00
5:20
5:45
7:04
Thought about not doing the 4th because shin and calves were taxed and I'm a bit careful with longer jumping and running because I'm not very efficient and not the lightest person. Did the 4th and really had to slow down because of shin/calves.
Evan any rest on the 7 sets like last week or just straight thru
ReplyDeleteIt should say rest 2m b/w sets. I'll get that updated asap
ReplyDeleteA1 185/3.3x5 shoulder not feeling it
ReplyDeleteA2 165/5x5
7sets
95,100,105,110,115,115,120
10,10,10,10,10,10,10
Zack Imboden
ReplyDeleteGold
A1) 185-195-205-205-205
A2) 135(7)-145(7)-155(6)-165(5)-165(5)
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SP: 85# all sets
PU: 10,10,10,10,8,4,6
Did this with as little rest as possible since it didn't have any rest rx'd
Blue
ReplyDelete5:16
5:20
5:30
5:23
Have to run up five floors for run WODs, it really cooked my legs.
Blue
ReplyDelete4:21
4:42
5:01
5:00, plus or minus 0:10. The battery on our timer ran out there at the end.
After being sick this weekend, this WOD took its toll on my lungs. And that was despite only going about 80-85% the whole time. Started out at ~1:20 for the 400m the first round and slowed to ~1:30 by the last set. The snatches and double unders weren't a problem, and I did both unbroken. Which brings me to the limiting factor: box jumps. After the running and double unders, my legs started to feel like jelly for sets 3 and 4. Even missed 1 box jump each of those last two sets because I didn't get one of my feet high enough.
Blue
ReplyDelete4 Sets
-3:55 (1:20 400m)
-4:08 (1:21 400m)
-4:18 (1:25 400m)
-4:27 (1:27 400m)
*L-Arm was definitely not as efficient as the right on KB snatches. Legs were heavy for 3rd & 4th sets and really slowed me down on the box jumps. Doubles were smooth and easy.
Blue
ReplyDelete4:08
4:26
4:48
4:52
*snatch form needs improvement
Blue
ReplyDeleteAll sets between 5:30-5:43. The run, snatch, and box jumps were all finished at a quick pace (around 1:22-1:27 for each run) ; however, my doubles slowed me down significantly.