Wednesday March 11, 2015-

HPA GOLD:
A. Deficit Deadlift; 1.1x5 sets; rest 15s/2m (nothing too heavy. keep reps fast/smooth)
+
3 Sets @85%
20 Wall Ball @20/14"
15 KBS @1.5/1
10 T2B
Rest 2m b/w sets
+
3 Mile Airdyne @80-85%

HPA-Blue

3 sets @ high effort:
1000m row

150 double unders

25 burpee to 6” target

rest 4-5 min between rounds

+
2 sets @ moderate:
2 min row

2 min rest

2 min airbike

2 min rest

2 min box jump step ups 24/20”

2 min rest 

HPA - Power
Squat (int) - snatch (mod) - clean battery
A. Back squat 20X1, work to tough set of 4 reps
B. Squat Snatch . Below knee hang squat snatch 1.1 -- work to tough set
+
Power Clean . Front Squat . Split jerk, 1.1.1 @ 265lb/185lb every :90 x 7 sets
rest 1 minute
Power Clean . Squat Clean . Split jerk, 1.1.1 @ 225lb/155lb every :60 x 6 sets (drop power clean from shoulders)
rest 1 minute
3 unbroken thrusters @ 175lb/125lb every :45 x 5 sets
*If you need to scale up or down, look for first weight to about 80% 1 rep C&J, then drop off about 15%-ish each set below**