Sunday, August 24, 2014

Monday August 25, 2014:

HPA-Gold
AM
A. 1 Snatch OTM until failure- start @115/80, add 10# per minute
B. FS @31x1; 4-6x5; rest 2-3m
C1. BB Walking Lunge; 6/6x4; rest 2m
C2. WPU @21x1; AMRAP UB @25/10#; rest 2m x4 sets (if you hit less than 4 reps on set 1 scale the weight down)

PM
100ft Prowler Sprint
Rest 2m x5 sets
*Pick a weight that allows for high turnover. Warm up well for this 



HPA-Blue 
A. Hang Clean. Front Squat 2.1 x 5 sets, rest :10/2 min
B1. Back Squat @ 31X1, 4-6 reps, rest 90 seconds
B2. Pendlay Row @ 21X2, 4-6 reps, rest 90 seconds x 5 sets
C. Incline Trap 3 raise @ 2020, 4-6 reps x 5 sets, rest 60 seconds


HPA - Grid 
Snatch (int) - squat (mod) - UB strength (vert)
A. Squat Snatch Cluster, build to max set ( rest :10 bw reps)
B. Back Squat @ 20X1, 4 reps @ 75%RM x 5 sets rest 3 min
C1. Push press, 3-3-2-2 rest 2 min
C2. Weighted Pronated Chin-up @ 30X0,4-6 reps x 4 sets rest 2 min
D. Dumbbell Ext Rotations @ 3010, 8-10 reps x 3 sets rest :45 bw arms  

22 comments:

  1. Blog didn't show up for gold or grid

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    Replies
    1. Is anyone else having this issue? It's showing up on both my phone and computer.

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    2. All workouts have been posted on the Facebook page. In the meanwhile I'll try to get the issue sorted out

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  2. Is the 10 sec rest btw HC and FS in the front rack position?

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    Replies
    1. Hey Ronny,
      Glad to see your on board. That is a typo. It should just read "rest 2 min". Thanks for pointing that out

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    2. Yeah, gonna start following today after Rene Michel brought your programming back to my attention. My business partner is programmed by Mike Lee so this is a nice mix ;) So it is just HC, FS 2.1 and then rest 2 min, no rest btw. FS and HC?

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    3. Good to know ... I rested exactly 10 sec between HC and FS ;-)

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  3. Blue

    Results

    A) 185#, 195#, 210#, 220#, 230#
    *Clean pull felt great and I might have been able to go a bit heavier towards the end.

    B1) 225#x4,235#x4,240#x4,245#x4,
    250#x4
    B2) 115#x4,120#x4,125#x4,130#x4,
    135#x4
    *Tough part was the 1sec pause at the bottom of the squat. Also kept loading in par with tempo and tried to maintain an upright posture which I have trouble with from time to time.

    C) as Rx'd w/10# dbx6

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  4. Gold, I assume the Bb walking lunge is having the bar on the upper back?

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  5. Yes. Unless specified otherwise (ie- DB, Front rack or overhead) the bar placement will be on the upper back}

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  6. A 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225x
    B 225/6, 230/6, 235/6, 240/6, 245/4
    C1 225/ for 4 sets
    C2 25/5 reps x 4sets
    Prowler work this afternoon.

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  7. A) 115, 125, 135, 145, 155, 165, 175, 185 (miss)
    B) 205(4,4,4,5,4)
    C1)165 (4 sets)
    C2) 26# (8,9,8,8)

    Didn't have access to a prowler in PM. Did airdyne sprints instead.

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  8. A. 185, 205, 225, 235, 245 (PR)
    B1. 185, 205, 225 (6 reps), 245, 245 (4 reps)
    B2. 95, 135, 155, 175, 185
    Felt it more in grip than back.
    C. All sets 6 reps at 10 pounds.
    Tweaked my shoulder a little.

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  9. Blue

    A. 135, 145, 155, 165, 175
    B1. 155, 185, 205, 205, 225 (6 reps for the first 4, 4 reps for the last one)
    B2. 125, 135, 145, 155, 165
    C. 5-7.5

    I'm glad we're working more in the hang position, mostly because I've never really practiced them. Same with controlled squats. They're both helping my technique and strength. Lastly, I think I should have done more weight on the incline trap raise. I stretched out my shoulders a lot yesterday and they felt pretty mobile. However, it was hard to find the right weights.

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  10. A. 195, 205, 215, 225/2
    B1. 195/6/2, 205/6/3
    B2. 135/6/2, 115/6/3
    C. 5lbs

    *BS felt heavy today after cleans and in combination with B2

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  11. A: 70, 80, 85, 90, 90 kg
    B1: 90kg, 6,6,5,5,4
    B2: 60kg, 6,6,6,4,4
    C: 5lbs

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  12. Zack Imboden

    Gold

    AM

    A) 175 (Grip wasn't there, moved over the weekend)

    B) 185(6) - 195(6) - 205(6) - 215(6) - 225(5)

    C1) 135-155-185-205
    C2) 6-6-6-6

    PM

    A) 125# (50ft and back) @ :16 - :17 - :17 - :16 - :16

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  13. Blue:

    A. 75#, 85#, 95#, 105#, 105# (failed attempt at 110lbs).
    B1. 6 at 85 , 6 at 115 , 6 at 130, 5 at 135, 5 at 140
    B2. all four sets at 85# (4 for first 4 sets, 6 for last set)
    C. 5lbs each arm, all sets

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  14. Blue

    A. 145/175/195/205/195
    B1. 175x4/195x4/205x4/215x4/225x4
    B2. 95x6/115x6/115x6/125x5/125x4
    C. 10x6/10x6/10x6/10x5

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  15. Kevin Ward
    5'7"
    165lbs

    BLUE

    A: 165,185,205,215,225
    B1: 185/6,205/6,225/5,225/5,225/4
    B2: 95,115,135,135,135
    C: All sets with 5lb plates

    ReplyDelete