HPA-GOLD:
For Time @85%
2,000m Row
200 DU's
Rest 10 Min
+
10 Minute Running Clock:
800m Run
AD For cals in remaining time
Rest 10 Min
+
7 Sets @80-85%
:30 Burpee
:30 Rest
:30 Row
:30 Rest
:60 Airdyne
:60 Rest
HPA- BLUE
A1.Touch and go deadlift 5,5,3,3,3 rest 2 min
A2. Push Press 3 touch and go reps, rest 2 min x 5 sets
+
For reps @ 90%
:30 Wall ball 20/14 to 10/9 ft
:30 KBS 53/35
1 min 20m shuttle run
1 min burpee
rest 3 min x 5 sets
HPA - Grid
Snatch (mod) - Jerk (int) - EMOM triad simulation
A. Squat snatch, 1 rep @ 80% x 15 sets rest 1m30
B. Push jerk . Split Jerk, 1.1 - build to max set
+
20 min EMOM:
1st minute: 10 KB swings 32kg/40kg
2nd minute: 4-6 Ring Muscle ups
3rd minute: 8 Wall Ball to max height @ 30lb/18lb
4th minute: 4-7 Freestanding handstand push ups (scale to wall if needed however increase reps)
5th minute: 4 Touch and Go snatch 185lb/115lb
**the
weights above are Rx weights for mckinley Triad. If these weights
are too heavy then scale down to weight that is acheivable for the given
rep range**
Blue
ReplyDeleteResults
A1) 185#x5,185#x5,225#x3,225#x3,
275#x3
A2) 135#x3,135#x5,155#x3,155#x3,
175#x3
+
5 Sets (Subbed run for row Cals)
-55 Reps
-57 Reps
-56 Reps
-55 Reps
-56 Reps
*Kept the strength light due to a beach comp this weekend. Still have a cold so breathing was tough. Still having some pain in my right so did Burpees on my knuckles w/right hand.
A1: 150kgx5, 160x5, 170x3, 180x3, 185x3
ReplyDeleteA2: 3x 70kg, 80, 85, 90, 92.5
15/15/8/17=55
15/14/8/17=54
15/15/8/16=54
15/14/7/17=53
14/15/6/17=52
10:49
ReplyDelete+
131 cal
+
7sets
10 burpees each set
150-160m each set
Airdyne done
12:58
ReplyDelete+
77 Cal
+
12-13 Burpees each round
140-150 m each set
AD 12-15 Cal each set
Blue:
ReplyDeleteA1. 155/175/195/215/215 (the last rep was not TNG, as I needed a small rest to lift again)
A2. 90/95/100/100/100 (My shoulder was a little wobbly on the fourth set. I had to rest a couple of seconds before completing the third rep).
+
WB/KB/Burpees (I ran as well, but I didn't count the reps because I didn't measure the meters beforehand.) The burpees felt great :).
16/15/17
16/15/18
16/10/20
16/11/18
16/11/20
Blue
ReplyDeleteA1. 225, 225, 245, 275, 305
A2. 115, 125, 135, 145, 155
+
- 71 (18/15/20/18)
- 64 (14/14/19/17)
- 67 (16/16/17/18)
- 67 (16/16/16/19)
- 68 (15/17/17/19)
Kept the DLs and the push-presses a bit light so I could focus on speed. Then for the WOD I substituted calorie rows in place of the shuttle runs because I didn't have anyone to time me.