Sunday, August 31, 2014

Monday September 1, 2014:

HPA-Gold:
A. Snatch; 1.1.1x5; rest 10s/2m
B. FS @31x1' 3-5x6; rest 2-3m
+
4 Sets:
20m OH Walking Lunge (95/65#)
15 C2B Pullups
10 Burpee Over the Bar
Walk/ Rest 2:30 b/w sets

PM
Every 4 Min for 20 Min (5 total sets)
100ft Prowler Sprint
100ft Shuttle Sprint (100ft out, and back)
*Go all out on the sprint. We want a high turnover and poweroutput here.
*Same weight as last week on prowlers.


HPA- Blue
A. High Hang Clean(pockets). Above Knee Hang Clean 1.1 x 5 sets, rest 2 min ( dont drop the bar between)
B1.Back Squat @ 31X1,3-5 reps, rest 2 min
B2.Weighted Supinated chin ups @ 21X1, 3-5 reps , rest 2 min x 5 sets
C. Build to a heavy single TGU on each arm
D. Drop to 90% of C and complete 7/7 slow and steady 

HPA - Grid
snatch (int) - squat(mod) UB strength (vert)
A. T&G Squat Snatch, build to 3 rep
B. Back Squat @ 20X1, 3 reps @ 80%RM x 5 sets rest 2-3min
C1. Push Press, 2-2-1-1 rest 2 min
C2. Weighted Pronated Chin up @ 30X0, 3-4 reps rest 2 min
D. Trap 3 raises @ 3010, 8-10 reps x 3 sets rest :45 bw arms  

7 comments:

  1. Blue

    Results

    A) 185#, 195#, 205#, 215#, 225# High H. Clean only. Couldn't hold on to the bar for the 2nd rep. This felt heavy today.
    B1) 225#x5, 245#x3, 265#x3, 275#x3,
    B2) 35#x4, 35#x4, 40#x3,
    C) 80# Db, heaviest we got that I could complete. 70kb is the heaviest we have so switched to db.
    D) Completed with 70# Kb
    *3 sets only for B1 & B2, tired this morning lots of broken sleep these last 2 days. My 5 month old has been up every two hours the last two days so energy level is really low.

    ReplyDelete
  2. A 175,180,180,185,185
    B 245/5, 250/5, 255/4, 255/4, 255/4, 255/4
    2:10
    2:18
    2:30
    2:39
    Lunges and burpees I had the same time, the c2b felt like Fran

    ReplyDelete
  3. Zack Imboden

    Gold

    AM

    A) 155-165-175-175-185
    B) 225(5)-235(5)-245(4)-255(3)-255(3)-255(3)
    +
    2:13, 3:00, 3:15, 3:57

    PM
    Prowlers @125 (50 ft and back)
    100 ft spring (50 ft and back)
    :25, :24, :24, :25, :25

    ReplyDelete
  4. Blue

    A. 175/2, 195, 205, 215
    B1. 195/5, 215/5, 235/5, 245/5, 255/5
    B2. 35/2, 44/5, 52/5/2

    * legs felt good today
    **could not do TGU because of my left shoulder. my shoulder feels not that bad but I still try to avoid external rotation under load. I did double KB overhead carry with 44#

    ReplyDelete
  5. Blue

    A: 70,80,85,90 kg failed 2nd, wave 60/80/90, 95 fail 2nd
    B1: 85kg,90,95,100,105 (4)
    B2: 7,10,10,15,15 (4)

    TGU
    up to 32kg
    7/7 - 24kg

    ReplyDelete
  6. Blue

    A. 135, 135, 145, 145, 155
    B1. 165, 185, 205, 215, 225
    B2. 35.2X1, 26.4X4
    C. 35.2

    Set B was harder than I thought. Dropped from 16kg to 12kg after the first set because I barely got the 5th one out. Was able to squeeze out 5 reps on all the chin-ups and all but the last set of squats at 225. As for the TGUs, I can do 24kg on my right arm but not my left. Unfortunately, we don't have any weights between that and 16kg. That's a shame, because the 7/7 at 16kg felt pretty easy.

    ReplyDelete