HPA-Gold:
A. Snatch Pull. PS. PS; 1.1.1x5; rest 10s/2-3m
B. BS @30x1; 2x6; rest 2-3m (straight sets- all tough. No grinders.)
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9-6-3:
Cleans (155#) *Full Squat
Muscle Ups
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5 Rest
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3-6-9:
6" Defecit HSPU
Strict Toes to bar
HPA-Blue
A. Sntach Cluster 1.1.1 x 5 sets, rest :10, rest 2 min
B. Back squat @ 21X1, 4 reps x 4-5 sets, rest 3-4 min ( target weight is 80% for working sets)
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5 sets @ high effort
500m row
5 burpee ring muscle up
5 burpee bar muscle up
rest 2 min between sets
HPA - Power
C&J int - Bsquat int - Ring MU battery
A. Power clean . Hang squat clean thruster, build to tough set (do not drop between reps)
B. Power clean, 3 touch and go on the minute x 5 minutes (no less than 92% of part A - make it challenging but no fails)
C. Back Squat @ 20X1, build to tough set of 5 within 5-6 sets
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For time:
10 Burpee Ring Muscle ups
rest 2 min x 3 sets
Results
ReplyDeleteA) (Sqt snatches) 135#, 155# (missed last rep), 175#, 185#, 195# (failed, got underneath just didn't stick it on 3 attempts)
B) 275#x5 sets (80%=272# just rounded up)
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5 Sets (modified)
Completed @65%, still under the weather. Did burpees only. Just wanted get a little breathing in and not heavy breathing as I recover from this cold.
Results - Blue
ReplyDeleteA) 135# all the way through. took it easy. traveling and no bumper plates at regular gym
B) 290x5
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5 sets.
Completed. No rings so subbed bar muscle ups for all (10).
between 4:15-4:50 each set.
A 175 for all
ReplyDeleteB 285 for all
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4:39
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2:31
Blue:
ReplyDeleteA. couldn't complete (shoulder injury and not at box, but at a gym)
B. 80% all four sets @ 150lbs
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5 rounds: 500m row, 5 burpee strict pull-up, 5 burpee
3:15/3:08/3:10/3:05/4:30 (last 5 pull-ups were TOUGH).
Gold
ReplyDeleteA) 175, 185X4
B) 315 for all
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5:32
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3:18
Blue
ReplyDeleteA. 115, 120, 125, 130, 135
B. 215
Ran out of time because we were working on bar muscle up technique.
Blue
ReplyDeleteA) Snatch cluster 1.1.1 2 mins rest
55Kg/121lb (3), 60/132lb(3), 62.5/137.7lbs (3), 65kg/143lbs(2), 65/143(2)
B) BS 107.25 kg /236.4lbs for alll reps, 5 sets
Ran out of time in open gym to do programmed metcon
Joined the gym's WOD
Push jerk 70kg/154lbs 3 reps
+ 12minute AMRAP
12 KB snatch (20kg/44lbs)
8 squat jumps
14 rds + 6
My gym also hasn't got a place to do bar muscle ups.. yet
Delete