Thursday, August 28, 2014

Friday August 29, 2014:

HPA-Gold
A. Clean; 1.1.1x5; rest 10s/2m
B. BS; [3.3]x5; rest 20s/2m
C. Seated DB Press; 8-10x3; rest 60s
+
For Time:
10 S2OH @75% max Jerk
15 Alt DB Snatch @70/50
20 Burpee Box Jump (30/24")
25 C2B Pullups
30 DU's



HPA- Blue
A. Snatch 1.1 x 5 sets, rest :10/ 2 min
B1. RDL @ 3111 4-6 reps, rest 90 seconds
B2.Bench Press @ 21X1,4-6 reps, rest 90s seconds x 5 sets
+
4 sets @ moderate Pace:
100m Single arm Farmers Carry (R arm for 50m then switch to L arm)
3 perfect Wall walks
3/3 TGU @ 53/35*
* use moderate load , shouldnt be a grinder 

HPA-Grid 
C&J (int) - Fsquat (mod) - UB stength (hor)
A. T & G Power Clean to Overhead, find tough 3 rep (no pause or re-dip between power clean and jerk)
B. Front Squat @ 20X1, find tough set of 4 reps
C1. Pendlay Row @ 22X0,4 reps x 4 sets rest 1m30
C2. CGBP @ 20X1, 4 reps x 4 sets rest 1m30


9 comments:

  1. Blue

    Results

    A)
    -145#
    -155#, missed 1 rep then reset and hit it
    -165#
    -175#
    -185# missed 2nd rep

    B1)
    -225#x4,4
    -235#x4,4
    -245#x4
    B2)
    -185#x6,6
    -205#x4,4
    -225#x4
    +
    4 sets
    All sets completed as Rx'd
    (65# DB used for FC)
    *No rest was specified, so rested as needed.

    ReplyDelete
  2. A: 50, 55, 60, 65, 65 kg
    B1: 90, 90, 95, 95(4), 95 (4)
    B2: 100, 110, 115, 115(3), 115 (4) in the forth set I tried without hook grip. forearms were smoked after RDL

    4 sets
    FC 32kg KB
    TGU 16kg
    took my time 23:30

    ReplyDelete
  3. What does [ ] mean for the bs work

    ReplyDelete
  4. It's a cluster, so it's the same thing as a 3.3, just written differently.
    Do three reps, rest 20s, then do 3 reps. That is 1 set

    ReplyDelete
  5. Thanks that's what I figured.
    A 215,220,225,230,235
    B 275,285,290,295,300
    C 35/10,40/10,45/10
    7:03

    ReplyDelete
  6. Zack Imboden

    Gold

    A) 225-225-225-235-235
    B) 225-245-265-285-285
    C) Used 45# DBs: 10-8-6
    +
    13:08 @ 200# S2OH and 70# KB

    ReplyDelete
  7. A. 135(2), 155(2), 165
    B. 155, 185, 225, 245, 255
    Was able to hit floor while keeping back straight on all but 255. Went to below knees on that set.
    B2. 155, 185, 205, 215 (6 for all), 225 (4)
    C. Didn't record time. Wall walks were harder than I was expecting as we're the TGUs.

    ReplyDelete
  8. Blue

    A. 95, 105, 115, 125, 135
    B1. 155, 165, 185, 205, 225
    B2. 135, 135, 145, 145, 155
    C. Used 24kg for the FC and 16kg on the TGUs because 24kg was NOT happening

    Today was the first day that all my snatches had that nice hip-pop. Got so much speed on the last rep of 135 that I accidentally finished high in the power position. Had to do it a third time in order to get it right. No problems regarding Part B. Performed 6 reps each set, only failing on the last rep of bench at 155. As for C, I wasn't comfortable doing TGU's with 24kg on my left arm, so I just did 16kg throughout. Then came the wall walks. I'm glad we took them slow because my right shoulder tends to pop out of place when I rush them. Thankfully that didn't happen.

    ReplyDelete
  9. Blue

    A. 145, 165, 170/3 (missed 1 rep in last set)
    B1. 170, 185, 205, 225/2
    B2. 135, 145, 155, 160/2

    *had no time for part 2 today

    ReplyDelete