CrossFit Log » hspu http://adamkayce.com/cflog I'm using posts to capture my workouts, and comments to add notes, nutritional bits, etc.. Wed, 07 Dec 2011 20:48:17 +0000 en hourly 1 7 rounds: 3 135# clean (power) 4 HSPU (n… http://adamkayce.com/cflog/2010/07/22/7-rounds-3-135-clean-power-4-hspu-n/ http://adamkayce.com/cflog/2010/07/22/7-rounds-3-135-clean-power-4-hspu-n/#comments Thu, 22 Jul 2010 13:52:36 +0000 Adam http://adamkayce.com/cflog/2010/07/22/7-rounds-3-135-clean-power-4-hspu-n/ 7 rounds:
3 135# clean (power)
4 HSPU (not the best depth, but I tried)

› 9:34

$ : 2x100m 90# farmers walk

]]> http://adamkayce.com/cflog/2010/07/22/7-rounds-3-135-clean-power-4-hspu-n/feed/ 0 [2.4.2] The Seven-Four I modified the se… http://adamkayce.com/cflog/2010/06/04/2-4-2-the-seven-four-i-modified-the-se/ http://adamkayce.com/cflog/2010/06/04/2-4-2-the-seven-four-i-modified-the-se/#comments Fri, 04 Jun 2010 13:47:54 +0000 Adam http://adamkayce.com/cflog/2010/06/04/2-4-2-the-seven-four-i-modified-the-se/ [2.4.2] The Seven-Four

I modified the sequence of The Seven to suit my gym layout, so I wouldn’t be running back and forth everywhere…

7 HSPU
7 KB swings, 50#
7 burpees
7 thrusters, 95#
7 KTE
7 deadlifts, 155#
7 pullups

4 rounds › 20:07

]]> http://adamkayce.com/cflog/2010/06/04/2-4-2-the-seven-four-i-modified-the-se/feed/ 0 [2.2] (MGW triplet) AMRAP 15min: 50 doub… http://adamkayce.com/cflog/2010/05/18/2-2-mgw-triplet-amrap-15min-50-doub/ http://adamkayce.com/cflog/2010/05/18/2-2-mgw-triplet-amrap-15min-50-doub/#comments Tue, 18 May 2010 13:45:51 +0000 Adam http://adamkayce.com/cflog/2010/05/18/2-2-mgw-triplet-amrap-15min-50-doub/ [2.2] (MGW triplet)
AMRAP 15min:
50 double-unders
10 115# clean & jerk
5 HSPU
› 3 rounds + 30 double-unders

]]> http://adamkayce.com/cflog/2010/05/18/2-2-mgw-triplet-amrap-15min-50-doub/feed/ 0 30 HSPU 40 pullups 50 kb swings, 50# 60 … http://adamkayce.com/cflog/2010/04/29/30-hspu-40-pullups-50-kb-swings-50-60/ http://adamkayce.com/cflog/2010/04/29/30-hspu-40-pullups-50-kb-swings-50-60/#comments Thu, 29 Apr 2010 14:05:40 +0000 Adam http://adamkayce.com/cflog/2010/04/29/30-hspu-40-pullups-50-kb-swings-50-60/ 30 HSPU
40 pullups
50 kb swings, 50#
60 situps
70 burpees

› 28:30

]]> http://adamkayce.com/cflog/2010/04/29/30-hspu-40-pullups-50-kb-swings-50-60/feed/ 0 5 rounds: 3 HSPU 6 95# thrusters 9 burpe… http://adamkayce.com/cflog/2010/04/23/5-rounds-3-hspu-6-95-thrusters-9-burpe/ http://adamkayce.com/cflog/2010/04/23/5-rounds-3-hspu-6-95-thrusters-9-burpe/#comments Fri, 23 Apr 2010 13:54:36 +0000 Adam http://adamkayce.com/cflog/2010/04/23/5-rounds-3-hspu-6-95-thrusters-9-burpe/ 5 rounds:
3 HSPU
6 95# thrusters
9 burpees
› 11:51

]]> http://adamkayce.com/cflog/2010/04/23/5-rounds-3-hspu-6-95-thrusters-9-burpe/feed/ 0 8 rounds of 400m run, w/ 90 seconds rest… http://adamkayce.com/cflog/2010/03/02/8-rounds-of-400m-run-w-90-seconds-rest/ http://adamkayce.com/cflog/2010/03/02/8-rounds-of-400m-run-w-90-seconds-rest/#comments Tue, 02 Mar 2010 17:09:38 +0000 Adam http://adamkayce.com/cflog/2010/03/02/8-rounds-of-400m-run-w-90-seconds-rest/ 8 rounds of 400m run, w/ 90 seconds rest between

cash out: 5 HSPU/holds

]]> http://adamkayce.com/cflog/2010/03/02/8-rounds-of-400m-run-w-90-seconds-rest/feed/ 0 MEBB: Hang Power Clean, 3-3-3-1-1-1 115,… http://adamkayce.com/cflog/2010/01/28/mebb-hang-power-clean-3-3-3-1-1-1-115/ http://adamkayce.com/cflog/2010/01/28/mebb-hang-power-clean-3-3-3-1-1-1-115/#comments Thu, 28 Jan 2010 17:59:59 +0000 Adam http://adamkayce.com/cflog/2010/01/28/mebb-hang-power-clean-3-3-3-1-1-1-115/ MEBB: Hang Power Clean, 3-3-3-1-1-1
115, 125, 135… 140, 145, 150 (damn!)

CFFB: 7 rounds: max time HSPU + 10 supine rows

]]> http://adamkayce.com/cflog/2010/01/28/mebb-hang-power-clean-3-3-3-1-1-1-115/feed/ 0 MEBB Thursday : Front Squat, 5′s and 3… http://adamkayce.com/cflog/2010/01/21/mebb-thursday-front-squat-5s-and-3/ http://adamkayce.com/cflog/2010/01/21/mebb-thursday-front-squat-5s-and-3/#comments Thu, 21 Jan 2010 13:59:25 +0000 Adam http://adamkayce.com/cflog/2010/01/21/mebb-thursday-front-squat-5s-and-3/ MEBB Thursday : Front Squat, 5′s and 3′s
140, 145, 150… 155, 160, 165

7 rounds: 5 HSPU + 7 pullups (no clock)

]]> http://adamkayce.com/cflog/2010/01/21/mebb-thursday-front-squat-5s-and-3/feed/ 0 MEBB Monday : Deck Power Snatch, 3-3-3-1… http://adamkayce.com/cflog/2010/01/11/mebb-monday-deck-power-snatch-3-3-3-1/ http://adamkayce.com/cflog/2010/01/11/mebb-monday-deck-power-snatch-3-3-3-1/#comments Mon, 11 Jan 2010 14:11:14 +0000 Adam http://adamkayce.com/cflog/2010/01/11/mebb-monday-deck-power-snatch-3-3-3-1/ MEBB Monday : Deck Power Snatch, 3-3-3-1-1-1
75, 85, 95, 105, 100, -

15min AMRAP: 250m row + 7 HSPU
› 7 rounds

]]> http://adamkayce.com/cflog/2010/01/11/mebb-monday-deck-power-snatch-3-3-3-1/feed/ 0 MEBB: Snatch, 3,3,3,1,1,1 (No bumpers, s… http://adamkayce.com/cflog/2009/10/29/mebb-snatch-333111-no-bumpers-s/ http://adamkayce.com/cflog/2009/10/29/mebb-snatch-333111-no-bumpers-s/#comments Thu, 29 Oct 2009 12:04:26 +0000 Adam http://adamkayce.com/cflog/2009/10/29/mebb-snatch-333111-no-bumpers-s/ MEBB: Snatch, 3,3,3,1,1,1
(No bumpers, so I can’t really go very hard here…)
› 65, 75, 75… 80, 80, 80 (the 1′s were power snatches and down… need to really work on my form here.)

10-9-8-7-6-5-4-3-2-1 HSPU & pullups
› 12:34

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