WOD 131230:

BBG

1) 10 min. to establish a 2RM Snatch from blocks (at power position).
2) EMOM for 5:00 – 2 Snatches from blocks (at power position) @ 85% of max double from #1.

Strength/Skill

1a) 3XME UB TTB – rest 90 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – begin at heaviest load from 131223 and try to go up each set with continuous stride (no stopping to gather feet), rest 90 sec.

Conditioning

For time:

30 OHS 95/65#
30 Bar-Facing Burpees
20 OHS 135/95#
20 Bar-Facing Burpees
10 OHS 175/125#
10 Bar-Facing Burpees
20 Muscle-Ups

WOD 131227:

BBG

15 min to establish a 1RM Snatch.

Strength/Skill

1a) 3X3 Strict Press + 4 Push Press – heaviest possible, rest 90 sec.
1b) 3X15 Reverse Hypers – medium/heavy, rest 90 sec.

Conditioning

For time:

3 Power Snatches 115/75#
6 C2B Pull-ups
9 6″ Target Burpees
6 Power Snatches 115/75#
9 C2B Pull-ups
12 6″ Target Burpees
9 Power Snatches 115/75#
12 C2B Pull-ups
15 6″ Target Burpees
12 Power Snatches 115/75#
15 C2B Pull-ups
18 6″ Target Burpees
15 Power Snatches 115/75#
18 C2B Pull-ups
21 6″ Target Burpees

131226

Posted December 25, 2013 by rudy.coach & filed under Outlaw Barbell.

A) EMOM for 5 minutes:

2 Hang Squat Cleans @ 70%

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.

B) 30 minutes to establish a 1RM HBBS.

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

Decided to find a 1rm deadlift today

WOD 131224:

BBG

1) 10 min. to establish a max 2-Pos Clean (hi-hang, low-hang 2″ from floor) + Jerk (both Cleans UB, then one Jerk).
2) EMOM for 5 minutes – 1 2-Pos Clean (hi-hang, low-hang 2″ from floor) + Jerk @ 85% of max from #1.

Strength/Skill

1a) 3X5 Strict + ME UB Kipping Deficit HSPU 6/4″ – rest 90 sec.

Note: If you cannot do strict reps from a deficit, then do not use a deficit for any reps. Strict reps may be broken, but ME UB Kipping sets must start immediately after the final strict rep, without coming off the wall.

1b) 3X5 Max Height Box Jumps – rest 90 sec.

Note: Step down ALL REPS. These should be high enough to be challenging for five reps, but not so high that rest is needed between reps.

Conditioning

12 minute AMRAP of:

100 Double-Unders
20 TTB
20 Power Clean & Push Jerks 105/75#
75 Double-Unders
20 TTB
15 Power Clean & Push Jerks 155/105#
50 Double-Unders
20 TTB
10 Power Clean & Push Jerks 205/140#

Note: When all three rounds are completed, continue to repeat the final round for the duration of the AMRAP.

WOD 131223:

BBG

1) 10 min. to establish a max 2-Pos Snatch (hi-hang, low-hang 2″ from floor).
2) Every 45 sec. for 3 minutes – 1 2-Pos Snatch (hi-hang, low-hang 2″ from floor) @ 85% of max from #1.

Strength/Skill

1a) 3XME UB C2B Pull-ups – rest 90 sec.
1b) 3X20 (steps) Front Rack Walking Lunges (use axle bar if possible) – heaviest possible with continuous stride (no stopping to gather feet), rest 60 sec.

Conditioning

5 rounds for total time of:

15 6″ Target Burpees (absolutely as fast as possible)
20 UB Wall Balls 20/14

Rest 1:00 after each round.

WOD 131220:

BBG

5X1 Snatches working to a max single for the day (no more than two misses) – rest as needed

Strength

1a) 4X2+2 Snatch Grip Push Press + OHS @ 90% of max Snatch from above – rest 60 sec.
1b) 4X10 Reverse Hypers – heavy, rest 60 sec.

Conditioning

For time:

Run 800m
15 Ring Dips
15 KBS 32/24kg
Run 400m
20 Ring Dips
20 KBS 32/24kg
Run 200m
25 Ring Dips
25 KBS 32/24kg

WOD 131216:

BBG

Snatch: 1X2@75, 1X1@80%, 1X1@90%, 3X1@95%, 1X2@80%, 1X1@85%, 1X1@90% – rest 60 sec. up to 90%, then rest 2:00 through 95%, then 60 sec. for remainder

Strength

1a) 4X2/4 FS/BS @ 80% of 1rm FS – rest 60 sec.
1b) 4X5 UB Weighted Strict C2B Pull-ups – heaviest possible, rest 60 sec.

Conditioning

“Framanda”

For time:

21 Thrusters 95/65#
9 Muscle-Ups
15 Thrusters 95/65#
7 Muscle-Ups
9 Thrusters 95/65#
5 Muscle-Ups

WOD 131214:

BBG

2X1 Clean & Jerk @ 95% – rest as needed

Strength

1a) 3X3 Front Squats @ 75% – rest 60 sec.
1b) 3X5 Jerk Balances @ 40%-50% of 1rm Jerk – rest 60 sec.

Conditioning

“2012 Regionals Event 2″

For time:

Row 2,000M
50 Pistols (alternating)
30 Hang Cleans (power or squat) 225/135#

WOD 131213:

BBG

3X1 Snatches @ 95% – rest as needed

Strength

1a) 4X3+3 Snatch Grip Push Press + OHS @ 85% of 1rm Snatch – rest 60 sec.
1b) 4X10 Weighted GHD Hip Extension – heavy, rest 60 sec.

Conditioning

5 rounds for total working time of:

10 OHS 135/95#
500′ Shuttle Run (50′ course, 5 down and back trips)
10 C2B Pull-ups

Rest 1:00 after each round.

WOD 131210:

BBG

4X1 Clean & Jerk @ 90% – rest 1:30-2:00

Strength

1a) 4X3 Clean First Pulls (with 3 count pause at knee) @ 110-120% of 1RM Clean – rest 90 sec.
1b) 4X3 Behind Neck Push Press – heaviest possible, rest 90 sec.

Conditioning

12 minute AMRAP of:

50 Double Unders
20 TTB
10 Power Clean & Push Jerks 135/95#

WOD 131209:

BBG

5X1 Snatch @ 90% – rest 1:30-2:00

Strength

1a) 5X2/4 FS/BS @ 100% of max FS (from beginning of the cycle) – rest 90 sec.

*If you can’t complete the work, drop the weight and get the work done.

1b) 5X10 Strict Pullups – rest 90 sec.

Conditioning

4 rounds for total time of:

25 Wall Balls 20/14#
10 Power Snatches 115/75#

Rest 1:00 between rounds.

WOD 131203:

BBG

4X1 Clean & Jerk @ 90% – rest 2:00

Strength

1a) 3X5 Strict Press – heaviest possible, rest 60 sec.
1b) 3X5 Bent Over Row – heaviest possible, rest 60 sec.

Conditioning

For time:

12 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20″
9 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20″
6 Bar Muscle-Ups
20 Burpee Lateral Box Jumps 20″

Burpee Lateral Box Jumps: Burpee beside box, jump laterally to the other side (touching on top), Burpee on the other side. Each Burpee counts one rep.

BBG

5X1 Snatch @ 90% – rest 2:00

Strength

1a) 4X2/4 FS/BS @ 95% (of 1RM Front Squat) – rest 90 sec.

1b) 4X3 Weighted Strict Pull-ups @ 40/25# + ME Strict Pull-ups – rest 90 sec.

Weighted PU should be loaded with a DB between the legs, when 3 weighted reps are finished drop the DB – without dropping off the bar – and complete the ME set with as many UB unweighted strict pull-ups as possible.

Conditioning

5X500m Row @ 90% (to calculate: take your PR 500m, in seconds, and multiple by 1.1) – Rest 1:1.5 after sets 1&2, rest 1:1 after sets 3&4.

BBG

4X2 Low-Hang Cleans (2″ off floor) + 1 Jerk @ 90% of max CJ – rest 90 sec.

Strength

1a) 4X3 Tempo Front Squats (3 counts down, no pause/no bounce, 3 counts up, no pause at top) @ 70% – rest 60 sec.

1b) 4X4 Jerk Balances @ 60% of max CJ – rest 60 sec.

Conditioning

3 rounds for time of:

3 Rope Climbs 15′
30 TTB
50′ OH Walking Lunges 135/95#

WOD 131129:

BBG

5X2 Low-Hang Snatch (2″ off the floor) @ 90% – rest 90 sec.

Strength

1a) 4X8 Strict Tempo GH Raise (3 counts down, no pause at bottom, 3 counts up) – rest 60 sec.

1b) 4X3+3 Snatch Grip Push Press From BN + OHS – heaviest possible, rest 60 sec.

Conditioning

Run 5k

WOD 131126:

BBG

6X1 Clean from Power Position + 2 Jerks @ 90% (drop the load if this isn’t possible) – rest 2:00

Strength

1a) 4X3 Push Press From Behind the Neck – heaviest possible, rest 60 sec.
1b) 4X6 (ea. arm) One Arm KB Row – heaviest possible, rest 60 sec.

Conditioning

5 rounds for total reps of:

:20 ME Thrusters 95/65#
:20 ME Pullups
:40 Rest

WOD 131125:

BBG

8X1 Snatch from Power Position @ 90% (drop the load if this isn’t possible) – rest 2:00

Strength

1) 6X3/6 FS/BS @ 90% (of 1RM Front Squat) – rest 3-4 min between sets and increase rest each set as needed

2a) 4X3 Drop Snatch (No dip allowed) @ 65%-70% – rest 60 sec.
2b) 4X3 Weighted Strict Pull-ups @ 35/20# + ME Strict Pull-ups (weighted PU should be loaded with a DB between the legs, when 3 weighted reps are finished drop the DB – without dropping off the bar – and complete the ME set with as many UB unweighted strict pull-ups as possible) – rest 60 sec.

Conditioning

“Flight Simulator” courtesy of OPT

For time:

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

Notes: The jump rope must come to a complete stop between all sets. All sets must be UB to move on to the next set.

WOD 131123:

BBG

3X1+1+1 Clean from floor + Clean from power position (hips) + Jerk @ 70% – rest 60-90 sec.

Strength

1a) 4X4 Behind the Neck Press from Split – heaviest possible, rest 60 sec.

1b) 4X3 Tempo Front Squats (2 counts down, 2 count pause in bottom, 2 counts back up w/ no bounce, no pause at top) @ 75% – rest 60 sec.

Conditioning

“Cindy”

20 minute AMRAP of:

5 Pullups
10 Pushups (hand release)
15 Air Squats

WOD 131122:

BBG

4X1+1 Snatch from floor + Snatch from power position (hips) @ 70% – rest 60-90 sec.

Strength

1a) 4X8 Strict Weighted GH Raise – heaviest possible, rest 60 sec.

1b) 4X2+2 Heaving Snatch Balance + OHS @ 85-90% – rest 60 sec.

Conditioning

3 rounds for time of:

7 Muscle-Ups
10 Power Clean & Push Jerks 155/105#

WOD 131120:

BBG

1) Snatch High Pull + Snatch: 4X2+2@70% – rest 60 sec.
2) Clean Pull + Clean + Jerk: 3X2+2+1@70% – rest 60 sec.

Strength

1a) 6X3/6 FS/BS @ 94% of 111318 – rest 60 sec.

Alternate 1B’s between every set of 1A’s:

1b-1) 3X3 Tempo Clean First Pull (3 counts up, 3 count pause at knee, 3 counts back to floor, no pause at the floor) – heavy but perfect, rest 60 sec.
1b-2) 3X15 Reverse Hypers – medium/heavy, rest 60 sec.

Conditioning

15 minute AMRAP of:

50′ Prowler Push High Handles 90/50# (males: 1 45# plate on either side/females: 1 25# plate on either side)
50′ Prowler Push Low Handles 90/50# (males: 1 45# plate on either side/females: 1 25# plate on either side)
10 6″ Target Burpees

131119


20 min to find 1rm overhead squat

5 rounds

11 overhead squats 60% of 1rm
19 kb swings 53/35
24 box jumps

WOD 131119:

BBG

3X2 Hang Clean + Jerk (below the knee) @ 70% – rest 60 sec.

Strength

1a) 4X5 Push Press – absolute heaviest possible (work to 5RM), rest 60 sec.
1b) 4X5 Bent Over Row – heaviest possible, rest 90 sec.

Conditioning

For time:

Row 1k
50 Double-Unders
Row 750m
75 Double-Unders
Row 500m
100 Double-Unders

WOD 131118:

BBG

4X2 Hang Snatch (below the knee) @ 70% – rest 60 sec.

Strength

1a) 6X3/6 FS/BS @ 85% (of 1RM Front Squat) – rest 60 sec.

Alternate #1B’s between every set of #1A’s:

1b) 3X5 Strict Tempo Weighted Pull-ups (3 counts up, 3 count pause, 3 counts down, no pause at bottom) – heaviest possible, rest 60 sec.
1b) 3X5 Strict Tempo Weighted Ring Dips (3 counts up, 3 count pause, 3 counts down, no pause at bottom) – heaviest possible, rest 60 sec.

Conditioning

Refer to 130301

For time:

Run 800m
30 Muscle-Ups
Run 800m

WOD 131115:

BBG

2-Position Snatch (Floor + Hang) @ 85-90% 5X1+1 – rest 60-90 sec.

Strength

1a) 4X5 Weighted Strict GHD Raise – heaviest possible, rest 60 sec.
1b) 4X1+3 Heaving Snatch Balance + OHS @ 80-85% – rest 60 sec.
1c) 4X3 Front Squats @ 70% – rest 60 sec.

Conditioning

“Dirty Diane”

15-12-9 of:

Power Cleans 185/120#
Deficit HSPU 6/4″

For time.

WOD 131113:

BBG

1) Snatch Pull + Snatch: 2X2+2@85%, 2X1+1@90% – rest 90 sec.
2) Clean Pull + Clean + Push Jerk: 3X1+1+1@80-85% – rest 90 sec.

Strength

1a) 5X3 Clean Grip RDL @ 100% of Clean 1RM – rest 60 sec.
1b) 5X4/8 FS/BS @ 94% of 131111 – rest 60 sec.

Conditioning

15 minute AMRAP of:

Row 500m
25 Jumping Squats 45#
15 Pullups

WOD 131112:

BBG

Low Hang Clean (2″ from floor) + Jerk: (2+2 denotes 2 UB Cleans, then 2 Jerks) 2+2@60%, 2+2@70%, 2+2@75%, 2+2@80%, 3X2+1@85%-90% – rest 60-90%

Strength

1a) 4X5+3 Good Morning into Clean Grip Push Press + Clean Grip OHS – (complete 5 GM into CGPP, then 3 CGOHS) heaviest possible, rest 60 sec.

1b) 4X4 Tempo KB Incline Batwing Row (5 counts up, 2 count pause, 5 counts back down) – heaviest possible, rest 60 sec. DEMO VIDEO

Conditioning

5 rounds of:

2:00 to complete…

400M Run
ME MU in the remainder of the 2:00

Rest 1:00,

WOD 131111:

BBG

Low Hang Snatch (2″ from floor): 4X2 @ 85%-90% – rest 2:00

Strength

1a) 5X4/8 Front Squat/Back Squat @ 80% of 1RM Front Squat – rest 90 sec.

1b) 5XME -1 Strict Pullups (stop before failure, or when reps begin to slow significantly) – rest 90 sec.

Conditioning

4 rounds for reps of:

1:00 ME Wall Balls 20/14#
0:30 Rest
1:00 ME KBS 32/24kg
0:30 Rest
1:00 Burpee Over-the-Box Jumps 24/20″
0:30 Rest

WOD 131105:

BBG

Hang Clean + Jerk: 2+2X2@60%, 2+2X2@70%, 2+2X2@75%, 1+2X3@80%, 1+1X2@85-90@

Note: Perform ALL cleans first then follow with ALL jerks based on the reps prescribed.  Ex: 2+2 = 2 cleans, after the second clean complete 2 jerks.

Strength

1a) 4X5 Push Press – heaviest possible, rest 60 sec.
1b) 4X5 Pendlay Row – heaviest possible, rest 60 sec.

Conditioning

4X800m Run* – Rest 1:1

*Wear a 20# weight vest for rounds 1 and 2. Rounds 3 and 4 without.

WOD 131104:

BBG

Hang Snatch: 1X3@60%, 1X3@70%, 3X3@75-80%, 3X2@85-90% – rest 60-90 seconds between all sets.

Strength

1a) 5X4/8 Front Squat/Back Squat @ 75% of 1RM FS – rest 60 sec.

1b) 4X8 Weighted Ring Rows (feet even with rings) – heaviest possible, rest 60 sec.

Conditioning

4 rounds for calories and reps of:

60 sec ME AD for Cals (sub Row if no AD)
ME UB C2B Pull-ups

Rest 1:1

WOD 131102:

BBG

5X1 Clean Deadlift + 1 Low-Hang Clean (2″ from floor) + 1 Hang Clean + 1 Jerk @ 80% – rest 60-90 sec.

Strength

1a) 3X5 Tempo Front Squats (3 counts down, 3 count pause in bottom, 3 counts up, no pause at the top) @ 70% – rest 60 sec.
1b) 3X5 Push Press – heaviest possible, rest 60 sec.

Conditioning

“Jackie”

Row 1K
50 Thrusters 45#
30 Pull-ups

For time.

WOD 131101:

BBG

5X1 Snatch Deadlift + 1 Low-Hang Snatch (2″ from floor) + 1 Hang Snatch @ 85% – rest 60-90 sec.

Strength

1a) 3X10 GHD Weighted Hip Ext – heaviest possible, rest 60 sec.
1b) 3X4 Drop Snatch (no dip-drive, no foot movement, feet in landing pos) @ 50%-60% – rest 60 sec.
1c) 3X3 (ea. arm) BB TGU – rest 60 sec.

Conditioning

*70 KB Snatches for time @ 32/24kg (apportion reps equally between arms, use any rep scheme)

EMOM beginning at 0:00 – 5, 4, 3, 2, 1 Muscle-Ups (these are decreasing reps at each minute interval, after finish the final rep – at 4:00 – there are no more required MU).

WOD 131029:

BBG

1) 5X1 3 Position Clean (Floor, Hang, Hip) @ 80% – rest as needed
2a) 4X3 Push Press + 1 Push Jerk + 1 Split Jerk – heaviest possible, rest 60 sec.
2b) 4X4 Tempo Pendlay Rows (2 count pause at the top) – heaviest possible, rest 60 sec.

Conditioning

For time:

Run 800m
Rest 3:00
Row 1000m
Rest 3:00
Run 800m
Rest 2:00
Row 500m
Rest 2:00
Run 400m

Notes: The first 800m Run/1000m Row should be treated as a PR attempt. Do not pace these to have “something left in the tank” for the subsequent efforts.

WOD 131028:

BBG

5X1 3 Position Snatch (Floor, Hang, Hip) @ 85% – rest as needed

Strength

1a) 4X7/13 Front Squat/Back Squat @ 70% of 1RM FS – rest 90 sec.
1b) 4X5 Weighted Pull-ups – heaviest possible, rest 90 sec.

Conditioning

3 rounds for distance and reps of:

1:00 ME (distance) Handstand Walk

4:00 AMRAP of:
10 Deficit HSPU 6/4″
20 Single Arm KB Power Cleans 32/24kg (10R/10L – each rep begins on the floor)
30 Double-Unders

1:00 rest

WOD 131025:

BBG

5X1 Snatch from blocks (bottom of knee) @ 80%-85% – rest 60-90 sec.

Strength
1A) 3X3 Heaving Snatch Balance (Dip, drive, and drop) @ 70-85% of 1RM Snatch – rest 60 sec.
1B) 3X5 Strict Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

Conditioning

“Amanda”

9-7-5 of:

Muscle-Ups
Snatches (full) 135/95#

For time.

WOD 131023:

BBG

1) 3X3 Snatch from Power Position off Blocks @ 75%-85% (depending on ability) – rest 60-90 sec.
2) 3X3 Power Cleans + 1 Push Jerk from Power Position off Blocks @ 70%-80% (depending on ability) – rest 60-90 sec.

Strength

1a) Front Squat/Back Squat: 4X7/13 @ 94% (of load used on131021) – rest 90 sec.
1b) 4X5 Weighted Ring Dips + ME Ring Dips – heaviest possible, rest 90 sec.

Note: The set of 5 Weighted RD should be loaded with a DB between the legs/feet – these should be very heavy. After locking out the 5th rep, drop the DB and immediately begin a ME unweighted set.

Conditioning

5X400m Run

Rest 2:00 after set 1 & 2 – Rest 1:00 after set 3 & 4.

WOD 131022:

BBG

1) 5X2 Clean and Jerk from Blocks (above the knee) @ 85% – rest 1:30-2:00

Strength

1a) 3X5 Good Mornings – heaviest possible, rest 60 sec.
1b) 3X5 Push Press – heaviest possible (but keep the same weight for all 3 sets), rest 60 sec.
1c) 3X8 Bent Over Row – heaviest possible, rest 60 sec.

Conditioning

7 rounds for total working time and calories of:

4/3 Muscle-Ups (4 for the men, 3 for the ladies)
12 6″ Target Burpees
30 Sec. ME Airdyne for Calories

Rest 1:1

Note: There should be no rest before beginning the ME Airdyne. This IS a part of each round time.

WOD 131021:

BBG

1) 5X3 Snatch from blocks (above the knee) @ 85% – rest 60-90 sec.
2) 4X4 Snatch Pull to Hips – heaviest possible, rest 60 sec.

Strength

Front Squat/Back Squat: 4X7/13 @ 65% (of max FS) – rest 2:00

Explanation: Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

Conditioning

3 rounds for time of:

*This entire piece should be completed with a 20/10# weight vest.

Run 400m
20 Pull-ups
20 OHS 95/65#

Wod131019

King Kong

3 rounds:

1 deadlift @455/310LBS,

2 muscle-ups,

3 squat-cleans @250/170LBS,

4 handstand push-ups

WOD 131016:

BBG

1) 15 minutes to find 1 RM Push Jerk from Blocks/Rack.
2) 3X3 Push Jerks @ 85% of 1RM from #1 – rest 60-90 sec.
3) 4X3 Jerk Drives @ 110% of max SPLIT Jerk – rest 60-90 sec.DEMO VIDEO

Conditioning

4 rounds for time of:

7 Power Snatches 155/105#
14 Lateral Box Jumps (touch on top) 20″
21 Wall Balls 20/14#

WOD 131015:

BBG

1) 15 minutes to establish a 1RM Hang Clean & Jerk.

2) Hang Clean & Jerk: 1X1@90%, 1X@95%, 1X1@100% of 1RM from #1 – rest as needed.

Strength

A) Front Squat: 1X3@60%, 1X3@70%, 3X3@80% – rest 60 sec.
B) 5X5 Bent Over Row – heaviest possible, rest 60 sec.

Conditioning

3 rounds for calories and reps of:

2:00 ME Airdyne (sub row if necessary, but PLEASE get an AD)
1:00 ME C2B Pull-ups
1:00 UB Handstand Hold

Note: The HS hold is meant to be performed completely UB. Perform a 10 Burpee penalty (AFTER the entire piece is completed) for every time the HS hold is broken within each 1:00 interval.