(Clean Intense/ Clean Battery Moderate + BS Intense
A. Clean. Hang Clean; build to a tough set
B. Clean. Hang Clean; 1 complex every 90s for 5 sets (@83-87% A)
C. BS; 3-3-2-2-1-1; rest 2-3m
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3 Sets:
AMRAP UB MU
Rest 20s
AMRAP UB Strict HSPU
Rest 20s
400m Run @moderate pace
Rest 2-3m
HPA- Blue
B .Back Squat 3,3,3,2,2 rest 2-3 min
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:20 tng power clean
:20 Burpees over bar
:20 airdyne
rest 5-6 min x 4 sets ALL OUT
HPA-Power
Mon - C&J - Bsqaut - UB strength
A. Cluster Power Clean & Push Jerk, 1.1.1.1 -- work to tough set
B. Back Squat @ 20X1, work to tough 5 rep
C. Wtd Pronated chinup @ 30X1, 2 tough reps every :30 x 8 sets
D.. Push press, 2 Tough reps every 1 min x 7 sets
Blue
ReplyDeleteResults
A) 225#, failed at 235#-not really sure what's going on with my Pwr. Clean. Anything above 225# has felt heavy with lots of misses. Just feels off and not as smooth as my clean.
B) 245#x3, 265#x3, 285#x3, 305#x2, 315#x2
*
4 Sets (PC @135#)
-11,10,15
-12,10,13
-10,10,11
-10.10,12
A 250
ReplyDeleteB did 87% for all sets
C 325,325,330,330,335,335
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Set 1
5 mu
17 hspu
Set 2
4 mu
15 hspu
Set 3
4 mu
12 hspu
All runs done at a moderate pace.
Gold
ReplyDeleteA) 255
B) all at 225
C) 315-345-355-355-365-365
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Set 1= 12 mu+5 hspu
Set 2= 9 mu+5 hspu
Set 3= 6mu+3 hspu
All runs done
Blue
ReplyDeleteA. 235
B. 275, 285,295, 315, 325 (1 rep only)
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11, 10, 8
11, 10, 7
9, 10 , 6
9, 9, 5
PC#135