Thursday, November 20, 2014

Friday November 21, 2014-

HPA-Gold:
A. 1 PS otm until failure- start @135 and add 10# per minute
B. FS; 2-2-2-2; rest 2-3m (last set should be heavy, but not a 2RM)
+
5 Sets:
10 tng DL @225/155
10 BJ Overs (24/20")
Rest = work

PM
For TIme:
750m Row
100 DU's
30 Lateral Burpee (Over Paralette)


HPA- Blue

A. Power Clean Cluster 1.1.1, work to a tough set 
B. Deadlift, work to a tough double 
C. Power Clean. Front squat @ 70%RM every 30 seconds for 30 reps 


D. Front Plank 2 min x 3 sets, rest as needed 

HPA - Power
snatch - Fsquat - ub push strength / gymnastics
A. Squat Snatch cluster, 1.1.1 - work to max
B. Front Squat cluster, 1.1.1 -- work to tough set with :10 bw reps
C. Inc Bench Press, 3 reps x 5 sets rest 2m30
+
50 handstand push ups for time

2 comments:

  1. Results

    A) 240#
    *Pull felt pretty good today, surprised myself today especially because my PC has been off lately.
    B) 370#x2
    C) Completed as Rx'd @175# (no missed reps)
    *Breathing was good and under control. Last 5 reps is when it got slightly tough but manageable. PC 1rm maybe up slightly.
    D) Completed as Rx'd

    ReplyDelete
  2. A. 100 (failed after two reps at 105)
    B. 230 (failed second rep)
    C. 75lbs

    ReplyDelete