HPA GOLD:
A. BS; build to a tough single
B. Clean; build to a tough single (if you're feeling it go for a max)
+
10 Rounds For Time:
4 KBS @32/24kg
6 Burpee
8 Wall Ball @20/14#
HPA-BLUE
A. Back squat, work to a single
B. Power Clean, work to a max
C. Drop to 90% of B, 8 min AMRAP
D. Max unbroken ring muscle up in 1 set, rest 2 min x 3
HPA - Power
Testing
A. Power snatch, 1rm
B. Back Squat, 1rm
C. Back Squat @ 30X0, max reps
D. Ring Muscle ups, max unbroken set
A) 355
ReplyDeleteB) 245 (legs were feeling tired)
+
11:52
A 380
ReplyDeleteB 280
+
9:30
Blue
ReplyDeleteResults
A) 315#, really heavy. My squat hasn't felt great in awhile Front or Back Squat.
B) 225# barely (250# is my pr). strength just isn't there right now.
C) Skipped
D) 4,3,3
*Overall frustrating day, just not feeling it today, didn't feel strong what so ever tonight. Worked out this morning at the academy. Will revisit this when feel I feel up to it.
Gold
ReplyDeleteA) 375
B) 265
+
11:23
Hamstrings are still tight from Friday and Saturday
Power
ReplyDelete31/M/165/5'9"
A. 195
B. 355
C. 300x4 (I assume this was supposed to be 85%)
D. 10 unbroken
I have checked programming for quite some time but never completed any workouts or posted. I am fairly new to crossfit/functional fitness with a background in powerlifting and training for strength/power using the olympic lifts, sprints, box jumps, etc. I still love heavy lifting and hate 15-20 minute amraps so I feel like the Power program is for me. I figured since this week started some testing now was as good a time as any to start the program.
I am not your normal gridder as I am only 165lbs and not a bodyweight specialists but I love to train heavy and be as powerful as possible. Unforunately I won't be able to fit all 5 days in one week because due to being a husband, father, and teacher I can currently only train 4 days a week. So I will plan to complete days 1, 2, 3, 4 one week, and the following week will be Day 5, 1, 2, 3 and so on, unless you guys suggest something different. I know this is not ideal and it will put me behind on the programming but that is fine with me, I just really love this Power programming and am excited to start.
Power
ReplyDeleteA. 105#
B. 205#
C. Did not complete, was unsure of what percentage to use for the BS
D. 5
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ReplyDeleteBlue
ReplyDeleteA. 275# - Couldn't quite get out of the hole at 290#. Probably too greedy. Should've gone for 285 and would've probably gotten it. All-time PR is 300# after a Smolov cycle late last year.
B. 195# - 5# off all time PR
C. 30 reps (175#)
D. 0. No muscle-ups (ever):-( Worked a few sets of "rings to sternum" just working on getting a good pull.
Gold
ReplyDelete355
265
13:53
Gold
ReplyDelete355
265
13:53
Red:
ReplyDeleteA. 164
B. 295. Well below previous 1 RM
C. no percentage.
D. 11
Power
ReplyDeleteAfter a long layoff due to nagging injuries, I am finally back at training. Although I had quite some DOMS from yesterdays training.
I do the workouts a week later then the blog, as it fits my training schedule better.
A. 70kg
B. 115kg
C. 3 reps
D. Could not do the MU's due to still hurting forearm.
Overall not happy today, man I got week during the weeks off doing nothing.