Thursday, October 30, 2014

Friday October 31, 2014-

HPA-Gold:
A. Snatch Pull. Hang PS. Hang Snatch; build to a tough set
B. BS; build to a tough set of 5
C. Tng Deadlift; 3-5x3; rest 2-3m
+
For Time:
30 Defecit HSPU- @6"/4"

PM
18-15-12-9-6-3:
Pullups
Box Jump Step Down (24/20)


HPA- Blue

A. Above knee hang clean 3,3,2,2,1,1 rest 2-3 min ( 3's and twos are connected w/o dropping)
B. Deadlift, build to a tough touch and go set of 5 
+
50 Thrusters for time @ 50% 1RM thruster 


HPA - Power
snatch - Fsquat - ub push strength / gymnastics
A. Power snatch . Hang Squat snatch, 1.1 --- work to challenging set within 6-7 sets
B. Front Squat, work to tough 3 rep within 5-6 sets
C. Close Grip Bench press, 3 TOUGH reps x 5 sets rest 2-3 min
+
For time:
[1 Ring Muscle up + 2 Ring DIps] x 15 reps
** No muscle up then scale to the below**
15 rounds for time:
3 CTB Pullups
3 Ring DIps  

4 comments:

  1. Blue

    Results

    A) 185#x3, 205#x3, 215#x2, 225#x2, 245#x1, 265#x1 (5# pr)
    B)335#x5
    +
    5:24 @115#, Don't know what my 1rm thruster (guesstimate) so I chose a challenging load.

    *Hang Cleans felt pretty good this morning. Had a few reps that were shaky but no misses.
    *Dead lifts aren't my strength that 335#x5 felt heavy.

    ReplyDelete
  2. A 190
    B 325
    C 325,345,375
    +
    6:28
    +
    Pm
    4:17

    ReplyDelete
  3. Gold

    A) 175
    B) 335
    C) 365X3
    +
    3:03

    PM

    4:15

    ReplyDelete
  4. Blue

    A. 155, 175, 185, 205, 215, 235
    B. 325
    +
    5:40 #105

    ReplyDelete