Tuesday October 7, 2014-

***If you have not already, join the  HPA Competitor's Facebook Group click HERE. For more information on the group click HERE*** 

HPA-GOLD: 
A. Split Jerk; 2-2-2-1-1-1; rest 2-3m (drop b/w reps on 2's)
B. RDL @21x1; 6-8x4; rest 2m (no grinders)
C1. 8-10 TnG Push Press- rest 20s
C2. 15 HSPU For Time- rest 3m x3 sets
+
20-15-10-5:
Unbroken Pullups For Time

HPA- BLUE
Row 2 min @ 90%
rest 2 min 
Airdyne 2 min @ 90% 
rest 2 min x 5 sets 

HPA Grid  
High % intervals (race simulations)
For time: (race 1 simulation)
8 KB clean & Jerk 20kg/16kg
rest:15
8 pistol stick jump over @ 6"
rest :15
6 KB clean & jerk 24kg/20kg
rest :10
6 pistol stick jump over @ 12"
+
rest 3-5 min
+
For time: (start of race 3&4 Simulation)
20 Overhead Squats 165lb/105lb
rest ::30
10 DB burpee over box 75llb & 24"/ 40lb & 20"
+
rest 3-5 min
+
For time: (Jack and Jill simulation)
10-12 unbroken Bar Muscle ups
rest 1 min
8-10 Unbroken Ring Muscle ups
rest :45
Back roll to support, max reps with in 1 min (scale with band if needed)
+
rest 3-5 min
+
repeat top 3 races   
**Today's race simulations are supposed to feel as if you are on the grid working with a partner. If you are 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 perform 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**