HPA-Gold:
2 Sets of the Following @high sustainable effort:
5 Minute AMRAP:
300m Row
15 Burpee to 6" Touch
Rest 5m
+
5 Minute AMRAP:
20 Cal AD
7/7 KB Snatch (1.5/1)
7 T2B
Rest 5m
+
5 Minute AMRAP:
15 Wall Balls
2 Rope Climbs
30 DU's
Rest 5m, then start back from top.
HPA- Blue
A. Strict Press 8,8,6,6 rest 2-3 min
B. 7-10 C2B pull ups OTM for 10 min
+
15 min AMRAP
21 cal row
15 Power snatch 75/55
9 Burpee Over the bar
HPA - Power
C&J % - Ub pull strength- EMOM 18-30min
A. Squat Clean & Split Jerk, 1 rep @ 70%RM x 11 sets rest 1m20
B. Pendlay Row @ 11X0, 5 reps x 5 sets rest 1m3-2min
+
EMOM for 21 minutes:
1st minute: 3 Tough T&G Power snatches
2nd minute: 3-4 Tough Thrusters (same weight as power snatches)
3rd minute: 6-8 Strict Pronated Pullups
**weights
for 1st and 2nd minute movement should be challenging yet repeatable.
Strict Pullups should be an unbroken set (at the very least two sets done in less than :20 seconds)
Blue
ReplyDeleteResults
A) 95#x8, 95#8, 135#x6, 140#x6 (4+2)
*This felt heavy today, maybe from the thrusters yesterday.
B) Completed:
*Did 7 reps EMOM to work on consistency with my butterfly C2B. 7min complete with butterfly last 3min with kipping all UB.
+
15 Min AMRAP
-4rds+4 Cals
Hammies and lower back were pretty sore from yesterday
DeleteBlue
ReplyDeleteA. 105, 110, 115, 120
B. Scaled to 4 OTM
+
5 rounds
Substituted 24" step-ups for the power snatches. My back is getting better but still a little tender.
Gold
ReplyDeleteSet 1
2+30m
2+13 Cal
2+1 RC
Set 2
2 Rds
2+9 Cal
2+1 RC
Set 1
ReplyDelete2 rounds + 200m row
2 rounds + 20 cal
3 rounds
Set 2
2 rounds + 160m row
2 rounds + 17 cal
2 rounds + 26 du