HPA GOLD:
A. Split Jerk; build to a tough single
B. Sumo Deadlift; 3-4x5; rest 2-3m (no grinders- feel it out if youve never done this movement)
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5 Sets:
AMRAP(-1) Strict HSPU
2:00 Assault Bike @75% (moderate effort)
AMRAP (-1) Kipping HSPU
Rest 2m
*Rest 10-20s between hspu/AB/hspu .
*switch 4-6" defecit HSPU if you get 10+ reps on the first set
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5:00 AMRAP:
Burpee Box Jump @30"
HPA - Power
A. Push Press . Split Jerk, 2.2 -- work to tough set
B. Standing Strict Press, 4-5 tough reps every 1 minute x 5 sets (minimum 70% of 1rm)
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4 sets:
Row 200m @ 85% effort
10 strict Handstand push ups (add deficit for advanced hspu) --HSPU work is capped at :40- use modification if not pheasable
rest 2 min b/t sets
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rest additional 3 min
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4 sets:
Airbike 15 cals @ 85% effort
10 Strict Ring Dips
rest 2 min b/t sets
Power:
ReplyDeleteA. 210#
B. Completed @ 115#
All 8 sets completed as RX. All rounds took around 1:05-1:10
Power:
ReplyDeleteA. 145
B. completed @ 77#
C. Completed all 8 sets RX. HSPU took around :32-:37 seconds. Ring dips took around :48-:58 seconds
Gold
ReplyDeleteA. Worked up to 205# - another PR!...I know, not a big one here...but my jerk has always been weak. This felt solid. Think I have another 5-10# in me.
B. 205/235/255/275/290 - First time doing sumo deadlifts, so started light and ramped up.
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done
5/4/3/2/2 - Strict HSPU
9/7/5/4/4 - Kipping HSPU
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41 reps of burpee box jumps
Power:
ReplyDeleteA) 225#
B) Completed at 135#
C) Had to do kipping HSPU. Completed all rounds
Power:
ReplyDeleteA) 225#
B) Completed at 135#
C) Had to do kipping HSPU. Completed all rounds
Gold
ReplyDeleteTuesday
A. 335
B. 315,335,365,385,405
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9/10
7/10
7/10
7/10
6/9
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50 reps
A. 185
ReplyDeleteB. 120
C. Completed with modification
Power
ReplyDeleteA. 185, 205, 225
B. 115 x 5 x 5 sets - got tough at the end
4 sets
15 cals airdyne
10 UB, 6+4, 6+2 (time capped), 4+1+1 (time capped) - dead after strict press
Sets between :57-1:15, airdyne took between 30-35 secs, and time capped on last two HSPU sets
4 sets
100 yard run (4 x 25 yard shuttle basically)
10 strict ring dips - all unbroken
sets took between :40-:43 seconds - shuttle run only took about 20 then few seconds transition to 10 UB dips
Solid day, back and biceps fairly sore from yesterdays 100 pullups in one form or fashion and I imagine the triceps and shoulders will feel the same tomorrow after today. The density sets were harder than I thought breathing wise, especially the airdyne/HSPU, but HSPU were pretty much shot by that point too. Shuttle run/ring dips weren't too bad.