HPA GOLD:
For Time @85%
10 Deadlift @185
10 Kipping HSPU
Rest 90 seconds
x5 sets
+
5 Rounds For Time:
200m Run @85%
10 Pushup @3030 tempo
HPA - Power
15 rounds for time:
2 Ring Muscle-ups
6 Step Down Box Jumps @ 30/24"
*Good scores - sub 8
*great scores - 7 or below
+
20 min low effort Z1 of course
Power
ReplyDelete15 rounds for time
2 ring muscle ups
6 step down box jumps at 30
Time: 10:36 = bad score lol
Breathing was tough as well as I felt if I went any faster in the later rounds I might fail on muscle ups. Kinda disappointed with time. Got invited to partner workout at strong gym so rested maybe 30-45 minutes then did the following.
12 minute amrap with partner
5-10-15....etc
thrusters 95
pullups
They paired me with an old man so my rest was probably at least 2 to 1 but I made it through round of 20 unbroken on thrusters and pullups. Thrusters felt very light and speed was very good, especially for not doing hardly any thrusters lately, have done a lot of squat clean/squat snatch rep work though obviously, maybe could have done round of 25 unbroken if had more time. Pullups felt good and fast but definitely couldn't have done round of 25 pullups unbroken.
rest 5 mins
12 min amrap with partner (went with different partner of closer to equal strength)
30 clean and jerks 135
30 clean and jerks 155
30 clean and jerks 185
30 clean and jerks 205
We ran out of time as I was hitting 20th clean and jerk at 185. We alternated singles the whole way, had to slow down a bit when we got to 185 but neither of us failed any reps and both rested about same amount of time.
Today was super fun and got a lot of good work in even though I wasn't real happy with muscle up/box jump workout but that's just where I am at right now obviously, just gotta keep improving.
First 12 min amrap was alternating of rounds, so I did 5-5, he did 5-5, and so on.
DeletePower:
ReplyDelete8:56