HPA GOLD:
A. Strict Press; build to a 1RM
+
5 Sets:
Max UB S2OH @85% "A"
:90 Rest
2 Tough WPU
:90 Rest
+
For Time:
50 Strict C2B Pullups
HPA-BLUE
Every 10 min start a round for 3 sets:
30 unbroken Wall ball 20/14 to 10/9
500m row
HPA - Power
Mixed MAP sets (short int/large volume)
10 sets on a 2 minute interval:
4 alternating db power snatch @ 75lbs/45lb
5 burpees to 6" OH
5 wall balls - 20# to 12 ft (14lb to 10ft)
6 box jumps - 24"/20"
*Mix and Match sets at least 5 different ways*
*All times do not need to be put in notes, however notes should be explained for which order of movements may have been more difficult than others* i.e -- "When I did Burpees before my DB power snatches, i found it harder to get through the snatches because my breathing was elevated"
Blue
ReplyDelete3:19/3:17/3:24
Felt pretty good about this. Wall balls unbroken, about a 20 second transition (walk to rower, get strapped in), then about a 1:45/1:50/1:53 pace on the rows.
Power:
ReplyDeleteMixed up all 10 rounds. I finished most rounds between 1:05-1:10 into the the 2:00. I would not say that really any combination was more difficult than the others. My slowest movements were the snatch and the 12' wall ball. This was my first time at 12'. I did not have very good aim some rounds. The snatch was just heavy.
Power:
ReplyDeleteMixed up all 10 rounds. Completing around 1 minute for all.
Power
ReplyDeleteFinished all rounds between 50-55 seconds, first 6-7 right at 50 seconds, last 3-4 between 53-55 seconds. My box was also around 28 inches, was just easiest to use a little taller box. Did probably 6-8 different combinations I didn't really feel any were harder than the other, but the last 3-4 rounds were TOUGH in general. Definitely wanted to stop but pushed there. I played in an alumni basketball tournament this weekend and my lower legs and feet were pretty beat up, just not used to the stop and go on the court. The last thing I wanted to do was aerobic intervals but was fairly pleased with the session. Will try to get in some zone 1 work this afternoon to try and help a bit with recovery, especially since I am competing this weekend. After that training should be a little more consistent.
Power:
ReplyDeleteMixed for all 10 rounds, first few rounds about 55 sec, last couple of rounds about 1:05.Not sure if I did it right. This basically was a every 2 minutes on the minute for 10 rounds, right? My legs were still quite fried from the day before. So the wall balls and box jumps at the end were the toughest.