HPA GOLD:
A. PJ. SJ; build to a tough complex (10s b/w reps)
B. WPU; 2-4 x3, rest 20s
+
EMOM for 20 Minutes:
1st: 3 tough kipping deficit HSPU
2nd: AMRAP UB Strict HSPU
3rd: 12 C2B Pullups
4th: 30 sec Row @85% (aerobic)
HPA - Power
A. Push Jerk . Split jerk, 1.1 - work tough t&G set performing 1 set every :90 x 8 total sets
B. 6 sets:
Strict Deficit HSPU, 3-4 reps
rest :60
Wtd pronated strict CTB Pullups, 3 tough reps
rest :60 b/t sets
C. 15 sets:
1 Burpee Ring Muscle up (+2 Ring Dips)
3 Kipping Deficit HSPU
6 CTB
rest = work
Power
ReplyDeleteA. 110-132-154-165-176-176-198-209lbs
B. Stuck to 3 reps with no deficit/66lbs on Pull-up
C.
:47
:53
:45
:51
:51
:51
1:08
1:28(missed MU)
:51
:57
1:02
:53
:56
:54
:55
4inch deficit on Kippinh HSPUs
DeleteGold:
ReplyDeleteA. 160#
B. 18# in reps 3-2-1-1
C. Completed with 9in def, 15-10-9-8-6 for the UB strict HSPU, C2B were unbroken except for the last round.
Power:
ReplyDeleteA. 235#
B. Completed @ 9" and 10#
C. Made it through 8 rounds. Left shoulder was very unhappy all of a sudden. HSPU @ 9". Finished the rounds I did all between :28 and :32.
Gold
ReplyDeleteA. 225, 245, 255, 265
B. 70lbs x 3 x 3 sets
EMOM 15 mins
1st min - strict HSPU x 12, 12, 8, 8, 6
2nd min - 12 CTB pullups all unbroken
3rd min - :30 row around 1:55-1:57 pace
Back is definitely "tight" today on lower right side but I wouldn't say it "hurts." If I was 100% definitely had more in the tank on jerk complex so I'm satisfied with that. Wtd pullups were tough on last set. Changed up the emom a bit, I really don't have a space to do kipping deficit and strict hspu at same time plus I didn't want to kip too much due to my back, also didn't necesarily go to amrap on each set of HSPU, left a 3-5 in the tank on first round and 1-2 each round after that. CTB pullups didn't bother back surprisingly, could feel it some on the arch but like I said tightness feeling more than anything. I think what I have actually done is strained my right oblique cause I feel it some on the front side as well when I move a certain way. Originally had planned to do tomorrow's amrap this afternoon but we will see how I feel.