Sunday, August 17, 2014

Monday August 18, 2014:

HPA-Gold: 
A. Power Snatch; 3-3-2-2-1-1; rest 2m (drop/ reset between reps)
B1. BS @31x1; 6-8x4; rest 90s
B2. WPU @21x1; 4-6x4; rest 90s
+
Every 3 Minutes for 15 Minutes (5 sets total)
5 TnG Power Cleans @115/85#
100m Sprint- All out

HPA-Blue:
A. Power Clean. Hang Clean. Clean; 1.1.1x5; rest 10s b/w reps/ 2m between sets 
B1. BS @31x1; 6-8x4; rest 90s 
B2. SA DB Row @21x1; 10-12x4; rest 90s
C. Powell Raise @2020; 8-10x3; rest 60s b/w arms 

HPA - Grid 
Mon - Snatch (int) - squat (mod) - UB strength (vert)
A. Above Knee Hang Squat Snatch, 2-2-1-1, 3 min (doubles are to be done with out dropping the bar)
B. Back Squat @ 20X1, 5 reps @ 70% RM x 5 sets, 3 min
C1. Push Press @ 11X1, 4-4-2-2, 2 min
C2. Weighted Pronated Chin-up @ 30X0, 4-6 reps x 4 sets, 2 min
D. Trap 3 Raises @ 3010, 8-10 reps x 3 sets rest :45 bw arms  

**Along with weights used and feelings of energy on the day, please include limiting factors in all movements. i.e: Overhead Mob issue on Snatch, Hip mob issue on bsquat, Back Squat sets were brutally hard instead of moderate effort etc. **  

Quick Announcement- We have updated the FAQ section which should clear up any confusion regarding the notation on the workouts etc. If you have any questions that are not answered within the FAQ let us know (we will constantly be updating it in order to make it as inclusive as possible). Thanks- HPA

15 comments:

  1. Any idea on weight to use for gold, or just go as heavy as we can.

    ReplyDelete
    Replies
    1. Assuming you are talking about the squat/ Wtd Pullup.:
      -if you hit the top of the rep range go up the next set. If you hit the low end/ middle of the range stay put, and if you cannot hit the low end of the rep range drop the weight on the next set.

      Delete
  2. BW - 85.4 / 188.3

    Blue

    A. 215/3, 220/2
    B1. 165/175/185/195
    B2. 20kg KB
    C. Done

    Felt slow today and my lower back was still exhausted from last week.

    ReplyDelete
  3. Blue

    Results

    A) 185#, 195#, 205#, 215#, 225#
    *This felt heavy this morning, no real pop today had to fight for it. No missed reps.

    B1) 185#x6, 195#x6, 205#x6, 215#x6
    B2) 55#x10, 10, 60#x10, 10
    *Kept back squat light really focused on the tempo and an upright posture. My upright posture is a bit of a weakness not horrible but still needs work.

    C) 15#x10, 20#x8, 8
    *reps per arm, first time doing this movement

    ReplyDelete
  4. A) 155/3, 160/3, 165/2, 170/2, 175/1, 180/1
    B1) 185/8, 205/8, 225/8, 247/6
    B2) 10/6, 15/5, 15/5, 15/5
    Emom completed


    ReplyDelete
  5. Zack Imboden

    Gold

    A) 135-155-165-175-185-195 (PR)
    B1) 205 all four rounds @ 8 reps
    B2) 15# all four rounds @ 8-6-6-4 reps
    EMOM done

    ReplyDelete
  6. Gold
    A) 135,145,155,155,165 (miss),155
    B1) 205 (8), 225 (6)x 3
    B2) 44# (6,6,5,5)
    EMOM completed

    ReplyDelete
  7. Blue
    214 6'2
    A. 135,145,155,165,185

    B1. 155, 175, 185, 215
    All sets of 8
    B2. All sets at 2 pood x 10 reps

    C. 3 sets x 8 kg
    12 was too heavy to maintain cadence.

    ReplyDelete
  8. Kevin Ward
    Blue
    5'7" 165lbs

    A. 135,155,175,185,205

    HC is a challenge for me as it is a skill that has not been worked. Did not use oly shoes for this, should have though. No misses.

    B1: 135, 165, 185, 205

    Did all sets of 8. Really focused on keeping posture and tempo. Sat in the hole really deep and exploded out.

    B2: Started out with 1.5 pood at 10 reps. Moved to Dumbbell at 52lbs for last 2 sets. Really focused on timing and keeping shoulders from rotating

    C. 3 sets at 10lbs x 10 reps.

    Tried the 8kg pood but it was too heavy for the shoulders. Felt like it was going to come apart.

    diet and sleep went really well.

    ReplyDelete
  9. HPA-Blue
    5'1" 118lbs.

    A) Cleans: 85, 105, 115, 125, 135 lbs
    B) Back squats: 135, 145, 155, 165 lbs
    Rows: 16 kg
    C) Powell raise: 10 lbs

    ReplyDelete
  10. Rob
    Blue

    Cleans- 135, 155, 175, 185, 205. Failed on 205 hang
    Bs- 135, 155, 175, 195. 8 reps on all
    Rows- 24 kg, 12 reps on all but 10 on the last set
    Raises- 8kg, 10 reps

    ReplyDelete
  11. blue
    5'9 185

    A. 135, 155, 165, 185, 205
    B. Squats: 165, 185, 205, 225
    Rows: 52.5 lb dumbell for all sets
    C. 12kg for all sets

    The powell raise was definitely the most difficult. I started too heavy and therefore didn't increase. In the later sets I had to really focus to maintain form due to the difficulty of the weight.

    ReplyDelete
  12. Blue
    6'2" 180

    A. 135,135,155,155,165
    BS: 145,145, 155, 165 (8reps for all)
    KBrows: 24kg (10reps for all)
    Powell: 8kg (10reps for all)

    ReplyDelete
  13. A. 145/165/185/195/205

    B1. 185# x4

    B2 50#

    C. 10#

    ReplyDelete