April 29th, 2016

*Just wanted to say that you all have been doing a great job sticking to the program, trusting the progression, and giving great feedback.  As most of you know, it has been a tough few weeks for us, and we want you to know that we value all of your as athletes, clients, coaches, and friends, even if we’ve been a bit aloof lately (this is mostly referring to ACM).

Keep up the great work, and enjoy the Deload Week next week!

A. Two sets, not for time of (less reps, high quality!):
Box Turnover Drill x 5 reps
(here’s a second demo video: https://www.youtube.com/watch?v=Gu4v3vJgXhs)
Kip Swings x 10 reps (hold something between your feet here, like a very small DB)

B. Five sets of:
3 Ring Swings
1 Muscle-Up Transition
3-Second Pause in Catch
1 Kipping Dip
3-Second Hold in Support

Rest as needed between sets; this can also be completed on Low Rings, or with a partner-assist on the high rings

Lifting Piece:
C. Six sets of:
Block Snatch (mid-thigh)
*Set 1 – 2 reps @ 50-60%
*Set 2 – 2 reps @ 60-70%
*Set 3 – 2 reps @ 70-75%
*Set 4 – 2 reps @ 70-75%
*Set 5 – 2 reps @ 75-80%
*Set 6 – 2 reps @ 75-80%
Rest as needed

D. Six sets of:
Block Clean (mid-thigh) + Jerk
*Set 1 – 2 reps @ 50-60%
*Set 2 – 2 reps @ 60-70%
*Set 3 – 2 reps @ 70-75%
*Set 4 – 2 reps @ 70-75%
*Set 5 – 2 reps @ 75-80%
*Set 6 – 2 reps @ 75-80%
Rest as needed

5 rounds:
250 Meter Row
Max Unbroken Strict Handstand Push-ups*
*If your max set is less than 5, scaled to an abmat; if this won’t suffice, grab two heavy DBs and perform a set of L-Seated Dumbbell Presses (goal here is 8+ tough reps)



  1. A. Complete
    B. Complete
    C. 125, 145, 155, 155, 165, 165
    Had to work for that last set.
    D. 135, 155, 175, 175, 195, 195
    E. 8:55
    Went with 40lb Dumbbells. The L sits were not quite there. Had a lot of knee bend. I struggle with some pretty tight/inflexible hamstrings.

    Got this one done at 6am. Yaaaaaaa bayyybee.

    Liked by 3 people


  2. A&B complete
    C. 73, 83, 93, 98, 103
    D. 113, 118, 123, 123, 128
    E. Finished in 9:20 went 9,7,7,8,9
    Used 10lb plates on each side and an abmat. Also messed around with hand placement which helped! Thanks so much Adam and Alecia for all you do, I’m feeling good and much stronger already!

    Liked by 2 people


    1. *i should add a note about my sketchy reps, still feel good/strong just not roming enough so my flexibility is lacking. One I went on my knee and came up, crustfit4lyfe (Adam you saw nothing)



  3. A. Done. I’ve definitely gotten better at the box turnovers yaaaay!!!
    B. “Done” hahahah I need to work on those dips. And the transition. And the hold. The whole thing, really.
    C. 70/80/85/85/90/95
    D. 90/105/115/115/120/120 BUT I ONLY DID ONE REP EACH 😦 😦 😦 cause I suck at reading
    E. 9/6/6/6/8 with an abmat. hardest part of HSPUs is knowing where to put your hands haha. Also my pace on the rower was 2:00-2:05

    re: in anticipation of deload week:

    Liked by 2 people


  4. A. ✔️
    C. 105,125,135,140,140
    D. 135,160,175,175,185,185
    E. 11:58, 69 total hspu
    20,16,12,11,10. Open a bit too aggressive in the first round. Kept the row at 140-147.
    Was originally going to skip had a very long day at work. Glad I came in and relaxed the brain.
    Ps: Thank you adam and Alecia for giving us a great facility to train in with outstanding programming. Beyond pleased how my recovery has been going in the last 5 months.



  5. A: done
    B: done but did the swings on the high rings and did the rest of the progression on the low rings with the tiny red band
    C: 53,63,73,83,93,93
    D: 83, 103, 113, 113, 123, 123
    E: done – rower pace around 1:53, handstands I did as many reps as I could with one ab mat and then did 20lb seated dumbbell presses as many as I could. (Hspus+db presses)
    4+8, 1+6, 2+8, 2+7, 2+8



  6. A. Complete!
    B. Complete. No misses, yay!
    C. Snatch:
    D. C&J
    Cleans felt terrible today.
    6,6,4(came off the wall by accident),5,4

    I held back a little on the first two because I was worried I would drop off too quickly if I did a bigger set. Thought I could stick with 6 the whole time. Guess not! Still struggle with these a lot.



  7. A. 3 reps each round box turnover; my shoulders and arms are just smoked from this previous week, so fatigued that I can barely dip. Did 10 swings w/ 5 lb dumbbell on pull up bar. That felt fine except that i was worried about launching the db into the class

    B. Same here. used 3 band on low rings to practice transition but struggled to dip. 10 kip swings on high rings.
    C. Block Snatch: 53, 63, 73,78, 83,88 – I think my blocks were too high so it was close to being from the hip crease
    D. C+J: 73, 83, 93, 103, 108, 112
    E. Seated DB Press w/ 25 lb: 6, 8, 8, 8, 8 – upper body is dead from past two weeks



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s