HPA GOLD:
A. Split Jerk; 1.1x5, rest 15s/2m
B1. CGBP; 5x5, rest 90s
B2. BB Seal Row; 10x5, rest 90s
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7 Rounds for Time:
7 UB C2B Pullups
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20-24 Alt TGU @moderate wt. (not for time)
HPA - Power
18 min EMOM:
1st 9 minutes::08 :10 Hanging L-sit hold + Wtd Pistols (2L + 2R)
2nd 9 minute: :08-:10 L-sit hold on rings + 3/3 Pistols
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Every Other minute x 5 sets:
Complete 30 Double Unders + 50ft hs walk
(Cap @ 1:10 each round)
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5 sets @ 90% effort
:30 10 Deadlift + remaining time Hang Power clean @ 135lb/95lb
:30 rest
:30 Burpee Box jumps @ 30" / 24"
:30 rest
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10 min Recovery
Power:
ReplyDeleteA. Completed 36# Left, 44lb right
B. Completed sub handstand holds on wall
C. # of reps for HPC- 7,5,8,5,5.
# of reps burpee Box jump 7, 5, 7, 7, 7
Power
ReplyDeleteA. 12kg Pistols
B. 30 feet completed within the time frame for all sets
C. Set 1 7HPC & 6 Burpee Box Jump
Set 2 7HPC & 6 Burpees Box Jump
Set 3 5HPC & 5 Burpee Box Jump
Set 4 3HPC & 5 Burpee Box Jump
Set 5 3HPC & 5 Burpee Box Jump
Gold
ReplyDeleteResults
A. (Push Jerk) 185#,195#,205#,215#,225#
B1) 205# for all sets
B2) 115#, 135# for remaining sets
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-3:25
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20 reps @40#
Monday's Gold (also posted on Mondays just in case)
ReplyDeleteResults
A) Skipped
B) 260#x4 reps for all 5 sets (340#/90%=306#/85#=260#)
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3 Sets (Modified 3 Mu)
-2:57 (3 ub mu, UB WB & 50+30+20 DU)
-3:11 (3 ub mu, 20+6,+8+6 WB & 50+50 du)
-3:40 (e ub mu, 10+10+10+10 WB & 30+30+40 du)
*I haven't done mu’s in a long time so modified them to lesser reps even then they didn't feel as smooth as they should. Decided to take a break away from some strength work for at least 2 weeks. Was feeling real run down and beat up. Feel like it's helping. Motivation and confidence is/was down because of my performances. I'm basing all my 1rm off 90% and using that number for prescribed percentages. Build it back up.
Power:
ReplyDeleteCompleted 53# pistol
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Completed as rx'd. Was taking maybe :40 seconds to complete
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Completed. 8/5, 8/6, 7/7, 8/6, 8/7
Gold
ReplyDeleteA. 265, 285 PR for cluster double, 265x3 sets
B1. 205, 215x4 sets
B2. 155 all sets
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3:47 (6th set had to switch to regular kip last 2-3 reps, did last set all regular kip)
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24 reps at 35lbs
Solid day. It's crazy how much more linear my progress has been since training with HPA. Before I had a lot of ups and downs, very little downs with HPA, much slower but consistent progress. Pullups were tough after all the rows. I feel like I could do really well on the 1-10 unbroken ladder, compared to past results anyway. I have only done it once and I got 6:55.
And I subbed pendlay row for seal row, no bench able to do seal.
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