3 Sets:
3 Push Press (heavy)
:30 Rest
2 Legless Rope Climb AFAP
:90 Rest
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4 Sets:
6 Chest Supported BB Row
:30 Rest
5 Strict Deficit HSPU @6" For Time
:90 Rest
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5 Minute AMRAP:
Burpee Box Jump @30"
HPA-Blue
A1.Weighted Dip 3-5 reps, rest 90 seconds
A2. Weighted Pronated pull up 3-5 reps, rest 90 seconds x 5 sets
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10 RFT:
2 Muscle up
2 Muscle up
4 HSPU
6 KBS 32/24 KG
HPA - Power
split jerk - gymnastic -
A. Btn Split Jerk . Split jerk, 1.1 x 10 sets rest 1 min
**all light to mod sets**
B. 3 burpee ring mucle ups every :60 x 8 sets
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10 min Low to mod AMRAP:
8 Ring DIps
10 alt pistols
8 Handstand push ups
10 cals on assault
HPA - Power
split jerk - gymnastic -
A. Btn Split Jerk . Split jerk, 1.1 x 10 sets rest 1 min
**all light to mod sets**
B. 3 burpee ring mucle ups every :60 x 8 sets
+
10 min Low to mod AMRAP:
8 Ring DIps
10 alt pistols
8 Handstand push ups
10 cals on assault
Blue
ReplyDeleteResults
A1) 35#x5, 40#x3 for remaining sets
A2) 35#x5, 40#x3 for remaining sets
*Used rings for dips instead of a stationary bar.
+
10 Rds for Time
-6:55 (5 rds only)
*felt like my hands were gonna so I stopped. No missed reps on my mu's so happy about that.
*i paced this around 70-75%, was a bit sluggish this morning.
*my shoulders are sore from yesterday's oly work (shrugging part of the movements)
Blue
ReplyDeleteI completed the 10m EMOM from yesterday - 5 reps or otherwise
60, 65, 65, 65, 70, 70, 70 (3) , 70, 70 (3), 70. KG
A1 8, 12, 16, 16, 20 (5 on all)
A2 8, 12, 16(4) 16(4) 16(3)
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26minutes
N.B.
My MU are weak so I worked on strict. I did the first 5 rounds with strict MU, subsequent 5 with varying kip.
HSPU tough
KB easy
This took a long time and did not hit the targeted stimulus but I'm happier with my strict and I am more confident keeping a tighter kip.
HPA Gold
ReplyDeletePush press - 205/215/220
Rope climb - :27/:35/:51
One of my biggest weaknesses and movement that i currently do not want to come up in a comp.
BB Row - 135 x 4
Did not have a bench that I trusted supporting myself
Hspu - :31/:38/:54/1:17
Should've Fractioned better in rd 3 and 4. In the 4th failed on rep 4 so I had to wait a bit.
BBxJ - 47
Did not have a real plan, but should've slowed down a little more in the 1st minute. 12 reps in the first 8 in the second. 25 just last the halfway mark and the was the last time I made note of reps and times.
Gold
ReplyDeleteAll push presses at 205
1- :50 wore gloves so not as grippy, took them off for last two rounds,
2- :35,
3- :48
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1- 155 + :19 UB
2- 185 + :27 UB
3- 185 + :1:21
4- 185 + 1:14
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41