HPA GOLD:
A. Strict Press; build to a max
B. WPU; build to a max
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30 Muscle Ups For Time
HPA-BLUE
A. Deadlift, work to a max
B. Weighted Dip, work to a max
C. 15 rope climbs for time ( use feet )
Rest as needed +
5 min AMRAP
Burpee bar muscle ups
HPA - Power
Fri - Testing
A. Power Clean, build to max
B. 8 min AMRAP: max reps @ 90% of best Weight from part A
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rest 10 min
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5 rounds for time:
4 Burpees
6 KB swings @ 32kg/24kg
8 Wall Balls @ 20lb to 10 ft
60 minute time trial row - https://www.flickr.com/photos/110377605@N06/17100246652/
ReplyDeletePronated pull up - 32 kg
Gold
ReplyDeleteA) 160
B) 100
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5:12
A. 265
ReplyDeleteB. 22 reps
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5:25
255 power clean was very smooth, 265 was a little ugly but still power. 8 minute amrap went better than I thought. Basically went every 20 seconds most minutes, and every 30 on a couple, went better than I thought. The conditioning test was two things I suck at/am not used to. I suck at swinging the 32kg kb, form is not good but it's doable, I also suck as wall balls to 10 feet and I only had a 25lb ball available. I normally do them inside in my basement (it's been cold all winter) and I have a 9 foot ceiling so thats about as much as I can go. Going to 10 feet with a 25lb pound ball felt way heavier crashing down on me, couldn't even do them unbroken. That and considering I have a cheap medicine ball and it's very lopsided. Oh well, gotta do what you gotta do.
Blue
ReplyDeleteResults
A. Max Deadlift - 335#. PR by 5#. Attempted 345 and failed. Will be posting video @ 320 to HPA facebook page later tonight.
B. Max weighted dip - 15#. This testing week has made me conclude that my upper body strength sucks.
C. No rope (next on my purchase list). Skipped this portion.
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5 min AMRAP
Burpee muscle-ups - Subbed burpee chest to bar pull-ups since I don't have muscle ups. Got 20.
Power
ReplyDeleteA. 95kg was PC max of the day. Ugly as hell and shit form.... 90kg was easy and nice form. Although at 95 my forearm was nagging so did not go heavier...
B. 30 reps @85kg
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5:14
DL max 170 kg
ReplyDeletedip max 37.5 kg
15 rope climbs - 9.26
5 minute amrap burpee c2b - 30 reps + hand ripped. I've deskilled on BMU.