HPA GOLD:
5 Rounds For Time:
25 cal Row
16 C2B Pullups
9 Defecit HSPU (4")
*16:00 cap
+
15-20 Min Z1 Row, AD, or Jog
HPA-BLUE
8 Minute Running Clock:
1,500m Row
AMRAP in remaining time of...
15 Burpee
15 KBS @1.5/1
(Rest 8 Minutes)
x3 sets
HPA - Power
Snatch % - Ub strength - Gymnastic - mixed EMOM
Squat Snatch, 1 rep every 1 minute @ 79%RM x 10 sets
+
A. Bench Press, work to tough set of 3 reps
B. Bench Press, 3 reps @ 92% of part A x 3 sets rest 2 min
+
EMOM for 6 minutes:
5 Ring Muscle ups (go for unbroken)
+
rest 5 min
+
16 min EMOM:
1st min: Pullup . CTB . Bar Muscle ups, 4.3.2
2nd min: 5 Tough Deficit Kipping Handstand push ups
Sorry for not posting, doing smolov. Next week I max on sat. Then should be back to working out
ReplyDeleteBlue
ReplyDeleteSet 1: Row = 5:42, 1 round + 2 burpees
Set 2: Row = 5:48, 1 round
Set 3: Row = 5:58, 1 round + 2 burpees
Really gassed myself on that third set. Felt pretty good on all the rows. Found the KBS harder than the burpees, which surprised me.
Power
ReplyDeletesquat snatch - 170 all sets - felt fast under bar
A. 245 - felt off today but still went for a triple, don't think I got set up well
B. 225
EMOM 6
5 Ring MU all unbroken - last set was tough
rest 5 mins
EMOM 16
1st - subbed 9 CTB pullups all unbroken (72 CTB pullups by far most I have ever done in a workout)
2nd - 5 HSPU at 3.5" deficit - last set very tough
Solid session today. Muscle endurance definitely getting better, 72 CTB pullups BY FAR the most I have ever done and I butterflyed all of them except for the last rep on the last two sets. Also realized a small tweak accidentally to make my CTB pullups faster, more efficient and delay fatigue a little. Gotta get a mat to put under my head when doing HSPU, I have had some issues with tweaking my neck lately and I think it's related to only having a yoga mat and and old piece of carpet between my head and the concrete. Good session though. Tomorrow off and back at it wednesday, excited for the weights to start getting heavier.