HPA GOLD:
A1. Wtd. Dip; 3-5x5, rest 90s
A2. Pendlay Row; 6-10x5, rest 90s
+
For Time:
50 Strict HSPU (max 30" width)
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6 Sets Sets:
500m Row @85%
Walk/ rest 2m
HPA-BLUE
3 min AMRAP:
Strict HSPU
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rest 5 min
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5 min AMRAP:
Burpee Ring Muscle ups
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Rest 5 min
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Run 100m @ 90%
rest :30 x 8 sets
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Run 200m @ 90%
rest 1 min x 4 sets
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Run 400m @ 90%
rest 1:30 x 2 sets
HPA - Power
short tester + upper body endurance
A. Thruster (take from floor), work to moderately heavy triple
B. "Fran"
For time:
21-15-9
thrusters @ 95lb/65lb
Pullups
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rest 10 min
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5 sets:
30 sec AMRAP Push-ups
30 sec rest
12-15 tough Ring Rows
30 sec rest
10 GHD sit ups
30 sec rest
Blue
ReplyDeleteA. 13 (took me 20:16 to do 30 during April testing)
B. Subbed chest to ring for muscle up. Got 25.
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Sprints done
This blog looks great for what I need. Unsure where I go with my training but HP blue looks like some good stuff.
ReplyDeleteJust came off a German volume cycle but wanted to hit some of the runs today
100m x 6 all runs 16or 17s
200m x 4 34,34,36,36s
400m x 2 1:27, 1:29.