Tuesday August 11, 2015-

HPA GOLD:
5:00 Assault Bike @90% Avg HR from 30m TT
5:00 Row @90% Avg HR from 30m TT
x4 sets
*No programmed rest. Keep transitions under 45 sec
+
20:00 Z1- cyclical modailities, locomotion (ie- bear crawl, duck walk etc), and targeted DROM

Notes:
-if you dont have HR data from the 30 Min TT aim for......2-4 RPMs under avg for AB and 2-3s over avg pace for row.
-there is no programmed rest here. As such the only breaks should be transitions between AB/Row.
-report cals/ meters for each interval as well as totals. Also note how sustainable this pace felt. 

HPA - Power 
A. Btn Split jerk . Split jerk 1.1 -- drop first rep to blocks --work to tough set w/ :10 rest b/t
B. Seated btn strict press, work to tough set of 5 reps
+
5 sets @ 85-90%:
15 cal Rowing
20ft HS Walk
3-5 UB Ring Muscle-ups
2 min b/t sets
+
5 sets @ 85-90%:
15 cal Rowing
AMRAP unbroken Strict HSPU - no deficit
3-5 Ub Bar Muscle-ups
2 min b/t sets

Monday August 10, 2015-

HPA GOLD:
A. Snatch; 1 rep OTM under failure- start @60-65% max, add 5-10lb set
B. Front Squat; 2-2-2-2-2; rest 2-3m (start mod/tough and build)
+
Deadlift; 50 reps For Time @225, (see notes)
+
:15 AB or prowler sprint @hard effort (not all out)
Rest 2m x3-5 sets


Notes:
50 DL FT
-if 1RM is under 400 you have the option of scaling to 185
-eccentric must be controlled on all reps (no dropping from top)
-if form breaks/ you start to grind cut then rest. I want perfect reps here. 
-preferably belles so you can focus on bracing/ proper breathing mechanics 


HPA - Power
A. T&G Power Snatch, find 5rm
B. Front Squat Cluster @ 30X1, 2.2 rest :20 b/t clusters
C. Wtd Strict CTB, find 1rm
D. Strict Pronated CTB, max unbroken reps (1 set)
*If less than 5 reps: perform 1 set max unbroken Strict COVP
+
Clock 0-2: Perform 20 Strict Pullups for time (15 female)
Clock: 2-4: Perform 25 CTB Pullups for time
Clock 4-6: perform 30 Pullups for time
*If time elapses then move forward to next movement and record total reps per segment of time*

Saturday August 8, 2015-

HPA GOLD:
EMOM for 30 Minutes (5 times through seq.):
1st: 30-50 UB DU's
2nd: 12 wall balls
2nd: 10 cal assault bike
3rd: 10-15 UB Pullups
4th: 20m Bear Crawl
5th: 20m reverse bear crawl
6th: 7/7 KB Snatch @20-24kg
+
15:00 Run @moderate aerobic pace (focus on mechanics/ breathing)

HPA - Power 
A. Above knee hang squat snatch. Snatch Balance 1.1 @ 68-70%RM x 8 sets rest 1m20
+
3 sets @ effort
:60 Max Ring Muscle ups
200m run @ 90% effort
rest :90
+
3 sets @ 90% effort
:60 Max Kipping Handstand push ups
200m row @ 90% effort
rest :90
+
5 sets @ high effort
5 Burpee Over Box @ 30/24
5 UB Bar Muscle ups
5 Cals on Assault
rest :90
+
5 min EMOM
Hold FLR on rings for :30  

Friday August 7, 2015-

HPA GOLD:
A. Clean; 10 singles @85% finishing wt from last weeks OTM work
B. Back Squat Cluster; 2.2.2x5, rest 20s/2-3m
+
21-15-9 @85-90%
Power Clean @115
Bar Facing Burpee
T2B
+
3-5 Sets:
6-8 GHR
5/5 latral lunge w/ kb
rest as needed b/w movements 

HPA - Power
A. Power clean . Squat Clean, build to tough set within 8 sets (drop Power clean From shoulders and reset)
B. Back Squat, work to tough set of 5 reps
C. Back Squat, 5 reps @ 91% of part B x 2 sets rest 2-3 min
D. Push Press . Push Jerk . Split jerk, work to tough 1.1.1
+
EVery :60 @ 70% of part D - perform 1 Power clean . Push press . Push jerk . Split jerk x 6 sets
+
20 min Z1 row --- if youd like to switch it up you may

Wednesday August 5, 2015-

HPA GOLD:
A. Split Jerk; 3-3-2-2-1-1; rest 2m (drop b/w reps on 3's and 2's)
B1. CGBP Cluster; 3.3x5, rest 20s/90s
B2. BB Seal Row; 6-8x5, rest 90s
+
Every 3 Minutes for 15 Minutes:
1 legless RC from seated Pos
AMRAP UB Strict HSPU x2 sets (rest 20s b/w sets)
+
5:00 AMRAP:
5 Strict C2B Pullup
5 Strict Ring Dip

HPA - Power 
A. High hang squat snatch . Above knee hang squat snatch . below knee hang squat snatch -- work to tough 1.1.1 within 7-8 sets
B. Below knee Hang Squat Clean . Squat Clean, 1.1 - work to tough set -- drop hang squat clean from shoulders and reset for squat clean
+
EMOM @ high effort x 8 mins:
50ft sprint (3/4 speed)
3-5 touch n go power snatch @ 135lbs/95lbs
+
EMOM @ high effort x 5 mins:
25 HS Walk (scale to lower distance <no less than 12 ft> or 1 wall walk if needed)
3-5 hang power clean @ 185lbs/125lb
+
EMOM @ high effort x 8 mins:
1st min - 4 Toes to Bar + 3 Pull-ups + 2 Chest to Bar + 1 Bar Muscle-up
2nd min - 4-6 Strict HSPU @ 40X0 - go to deficit if possible, follow tempo 

Tue Aug 4th 2015

HPA GOLD:
5:00 Assault Bike @90% Avg HR from 30m TT
5:00 Row @90% Avg HR from 30m TT
x3 sets
+
20:00 Z1- cyclical modailities, locomotion (ie- bear crawl, duck walk etc), and targeted DROM

Notes:
-if you dont have HR data from the 30 Min TT aim for......2-4 RPMs under avg for AB and 2-3s over avg pace for row.
-there is no programmed rest here. As such the only breaks should be transitions between AB/Row.
-report cals/ meters for each interval as well as totals. Also note how sustainable this pace felt. 

HPA - Power 
A. Split Jerk Cluster, 1.1 - work to tough set, use blocks and drop each rep from overhead
B. Wtd Strict Dip on Stationary Bar @ 30X1, work to tough set of 3 reps
+
8 sets @ 85-90%:
:40 Row for cals
5-7 UB Strict Dips
5 Burpees
1m30 b/t sets
+
8 sets @ 85-90%:
:40 Assault bike
3-6 Strict HSPU
5 Shoulder to overhead @ 135lb/95lb
1m30 b/t sets

Mon Aug 3rd 2015

HPA GOLD:
A. Front Squat Cluster; 2.2.2x5, rest 20s/ 2-3m
+
5 Sets:
10 tng Power Snatch @95#
1 Min AMRAP DU's
Rest 2 minutes b/s sets
*Scale weight down as needed
+
3 Sets:
10 Double KB FS @6030 tempo (nothing too heavy. focus on creating intra abdominal pressure and keepign torso upright)
Rest 1m
8-10 Back Extension (add #)
Rest 1m 

HPA - Power 
A. T&G Power Snatch, build to tough tdouble within 7 sets
B. Front Squat @ 50X1, build to tough single
C. Front Squat @ 50X1, 1 reps @ 93% of part B x 2 sets rest 2-3 min
+
EMOM for every :45 x 10 sets
1 TOUGH Wtd Strict CTB pullup
+
For time:
Unbroken CTB Ladder
1-10