Thursday, August 21, 2014

Friday August 22, 2014:

HPA-Gold
A. Power Clean. Hang Clean; 1.1x5; rest 2m (drop between reps)
B. Deadlift Cluster; [2.2.2]x4; rest 20s/2m
+
OTM for 10 Minutes:
E: 3 Push Jerks (start moderate, then build)
O: 1-4 Muscle Ups *

*If 30 MU for time score is...
10m(+) so 1-2 reps
8-10m do 2-3 reps
6-8m do 4 reps 
sub 6m so 4-6 reps 

HPA-Blue
A. Snatch; 1.1.1x5; rest 10s/2m
B1. TnG DL; 6-8x4; rest 90s (moderate effort, no grinding reps)
B2. Bench Press @31x1; 8-10x4; rest 90s
C. Turkish Getup; 20 perfect reps (10/arm)- not for time

HPA - Grid 
C&J (int) - Fsquat (mod) - UB stength (hor) A. Squat Clean and Split Jerk, build to a tough single  NOT A MAX
B. Power Clean and Split Jerk, @ 75-80%RM of C&J- perform 1 rep per min for 5 mins
(This should be moderately challenging however there should be no chance of failing reps)
C. Front Squat @ 20X1, build to tough 5 rep with in 4-5 sets
D1. Pendlay Row @ 11X0, 4-6 reps x 4 sets, 1m30
D2. CGBP @ 20X1, 4-6 reps x 4 sets, 1m30 

9 comments:

  1. Blue

    Results

    A) 135#,145#,160#,170#,180#
    *No missed reps
    B1) @65% of 1rm-260#x6,6,6,6
    B2) @175-8,8,8,6+2
    C) Completed as Rx'd (KB-53#)

    ReplyDelete
  2. Blue

    A. 145, 155/2, 160/2
    *focused on speed and catching position
    B1. 225/8, 245/8/3
    B2. 105/10, 125/10/2, 125/6
    *took it easy on my shoulders
    C. 16kg KB

    ReplyDelete
  3. A 225 for 5 sets
    B 345 for 4 sets
    No otm today tweaked the shoulder awhile ago and doesn't feel right going overhead.

    ReplyDelete
  4. A) 205, 210, 215, 220, 220
    B) 275, 305, 315, 314
    OTM-
    Push Jerk: 135, 145, 155, 160, 160
    MU: 6 each time

    ReplyDelete
  5. Zack Imboden

    Gold

    A. 185-205-225-235-245

    B. 275-315-325-335

    OTM
    PJ: 155-165-175-185-195
    MU: 4-4-4-4-4

    ReplyDelete
  6. Blue

    5'9" - 170lbs

    A. 95-105-115-115-125
    B1. DL at 225lbs and 245lbs
    B2. BP at 125lbs
    C. 16kg

    I had one miss on the snatch skill at 105lbs. Probably because I wasn't warmed up enough. Still need to bring the bar higher because I'm hitting more on my thighs than my hips, and also need to drop under the bar faster.

    Then I didn't read the rest of the schedule properly. Accidentally finished the DL's before I realized that B1/B2 were supposed to be performed as a super-set. So I did them again, but working in the bench the second time around. Then I did it again and accidentally did 20 TGU's on each arm. That was hard on my right, and a brutal struggle when I switched to my left. But it was a good burn, considering I never work those.

    ReplyDelete
  7. Blue

    A. 95/115/125/125/125 Made attempts at 135 but missed them. I get under the weight pretty easily i just gotta work on my catch.

    B1. 225x6/245x6/265x6/295x6

    B2. 135 for 8 reps

    C. 40KG kettle bell

    ReplyDelete
  8. Blue
    5'2 118lbs

    45, 55, 55, 65, 65

    DL at 155

    BP at 55

    12 KG

    ReplyDelete
  9. Blue
    6'2" 180

    95,105,115,125,125

    225x6

    135x10

    16kg KB

    ReplyDelete