HPA-Gold:
(Aerobic Power--> Threshold @high %'s)
5 Sets @high effort
50 DU's
35c Airdyne
15 KBS (32/24kg)
15 Burpee to 6" touch
Rest 3:30 b/w sets
*Do sets 2/4 in reverse order
HPA- Blue
A. Close Grip bench press 3,3,3,1,1 rest 2-3 min
B. Barbell Strict press @ 65%1RM 10 reps for time, rest 90 seconds x 4 sets
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For Time:
800m run
30 KBS 32/24
30 burpees
HPA - Power
A. Deficit Strict Handstand push ups @ 3", Max unbroken reps x 5 sets rest 2 min
B. CTB Pullups, 12-15 unbroken reps x 5 sets rest 2 min
C. Kipping Ring Dips, 12-15 unbroken reps x 5 sets rest 2 min
D. Toes to bar, 30 reps for time -- go for biggest set possible to start
**strict hspu: 1st set should be minimum 6 reps and maximum 15 reps, adjust deficit to start with proper rep range**
For some reason this wasn't showing this morning. So I put this together
ReplyDeleteA) Build to tough bench press
B) Emom for 10 min
-3 strict HSPU and 3 strict pull-ups
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Cindy-20 min Amrap
5 pull-ups
10 push-ups
15 Squats
Results
A) 270#
B) Completed as Rx'd all UB
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19rds+1 pull-up
*My right hand is feeling the best it has in a month so I wanted to get some pressing in today.
*had a small rip during the round of 17.
3:16,3:18,3:15,3:19,3:20
ReplyDeleteGold
ReplyDelete3:53, 4:32, 4:43, 4:49, 4:37
Did DT this morning for veterans day, grip and legs were a little tired.
Blue:
ReplyDelete65/75/80/85/90
:21/:22/:31/1:31
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6:10 (KBS at 16kg--shoulder not feeling great after Saturday's competition)