Monday October 13, 2014-

We've had a few questions this past week about scaling for Muscle Ups and Deficit HSPU in workouts this past week. Particularly on how to scale the movements relative to the workout at hand (ie- preserving the intent of the workout whilst scaling).
We've written up a short document , posted in the HPA competitor's Facebook group ,  with some insight on the topic that will help you decided how to scale on a given day.
-High Performance Athlete 

HPA-Gold:
AM
A. Clean; build to a tough single
B. Clean; 1 rep x8-10 sets @80-85% of "A", rest as needed
C. BS @20x1; 4x5; rest 2-3m
D. 30-50 Strict C2B Pullups- Perfect reps. Not for time.

PM
For Time:
500m Row
25 KBS (1.5/1)
25 Burpee
500m Row
25 Burpee
25 KBS (1.5/1)
500m Row
*Note limiting factors, pacing stratedgy, and subjective feelings during/after.

Note- this will be the last week of this cycle for HPA-Gold before moving into our open prep-phase.

HPA- Blue

A. Snatch, Build to a heavy single 
B. Drop To 80% of A Hit 10 singles, rest as needed
C. Back Squat @ 21X1, work to a tough rep for the day
D. 50 strict Pronated Chin ups for time
* If this will take you over 10 min to complete, use band assistance with the least resistance you can to keep moving 


HPA - Grid
Mon - Snatch (int) - Fsq (int) - press + tester
A. T&G Squat snatch, 2RM
B. Front Squat @ 22X1, build to tough rep
C. Seated Dbell strict press @ 3010, build to 6RM
+
For time:
5-4-3-2-1
Power clean @ 185lb/135lb
Barbell facing burpees