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HPA-GOLD:
AM
A. Clean; 1.1x6 sets; rest 15s/2-3m
B. BS @31x1; 6-6-6-4-4; rest 3m
C. Pendlay Row @21x2; 5-7x5; rest 2m
PM
For Time:
25 Thruster @95/65#
250m Row
25 Burpee Over Bar
250m Row
25 Toes To Bar
2.5 Mile Airdyne
Note: This is the second to last week of this cycle for HPA-Gold. In two weeks from now we will begin our Pre-opens phase.
HPA-Blue
A. Back Squat 3 reps x 5 sets @ 85% , rest 3 min
B. Snatch Balance, work to a tough single from the rack
C. Snatch. Snatch Balance . OHS , 1.1.1 OTM for 10 min
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EMOM for 15 min:
1 legless rope climb
5 tough deficit strict HSPU
HPA - Grid
Snatch intense + FSq int + Press + Short tester
A. Above Knee Hang Power Snatch, build to tough 3 rep
B. Front Squat, AMRAP (-1) @ 88%RM
C. Seated Btn Strict Press @ 20X0, take 4 sets to work to a tough set of 6 reps
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3 rounds For time:
2 rope climbs
3 Power clean @ 175lb/115lb
3 Thrusters @ 175lb/115lb
Blue
ReplyDeleteResults
A) 290# for all 5 sets
B) 175#, a bit ugly
C) Completed w/135# no missed reps
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8 min only as follows:
1 legless rope climb
3 HSPU
*Hand is still bugging me so HSPU are difficult right pushing of my right hand.
A 240,245,250,255,260,265f
ReplyDeleteB 255/6,260/6,265/6,270/4,275/4
C 135/7,140/7,145/5,145/5,145/5
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14:22
A) 245, 255, 255, 265, 265, 265
ReplyDeleteB) 275, 285, 285, 295, 295
C) 135(7), 145(7), 155(5)X3
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16:15
Blue
ReplyDeleteA. 225x5
B. 135
C. 115
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me in excruciating pain
I really need to work on shoulder flexibility, because I had a tough time re-racking the bar on my back for the snatch balances. Did 7/10 of the 10 minute snatch EMOM because it was tight. As for the 15 minute EMOM, it was also painful. Did ~1-1.5'' deficit strict HSPU's and legless rope climbs the first 10 rounds, but burned out after that. Switched to regular rope climbs and strict HSPUs for rounds 11-13, and kipped most of 14-15. I wanted to quit but my friends kept me going.