Sunday, November 16, 2014

Monday November 17, 2014-

HPA-Gold:
A. PC. Hang Clean; 1.1x5; rest 2m (no drop b/w reps)
B. BS; build to a tough triple (not a 3RM)
+

Every Other Minute For 5 Sets:
3 BS @80-85% of part B
+
+
15 Round For Time:
2 Muscle Ups
4 BJ (30/24")


HPA- Blue A. Hang Power Clean 3-4 reps x 4 sets, rest 2 min ( moderate load, work on efficiency of reps) B. Back Squat 1-2 reps x 6 sets ,rest 3-4 min + :30 KBS 32/24 :30 Airdyne :30 Burpee rest 7 min x 3 sets ALL OUT

HPA - Power
C&J - Bsqaut - UB strength
A. Squat Clean & Split Jerk Cluster , 1.1.1 -- work to tough set
B. Back Squat @ 20X1, work to tough 3 rep
C. Wtd Pronated chinup @ 30X1, 1 tough reps every :20 x 12 sets
D.. Push press, 1 Tough reps every 1 min x 5 sets  

5 comments:

  1. Blue

    Results

    A) 185#x3, 205#x3, 205#x3, 195#x3
    *backed off the load was feeling a bit sloppy. Hip flexor are a bit sore.
    B) 275#x2, 295#x2, 305#x2, 315#x1, 325#x1, 335#x1 failed
    +
    3 Sets
    -16,22,10
    -16,20,11
    -16,17,12
    *legs were blown up from the AD.
    *overall not a great training day in my opinion. Everything felt heavy today.

    ReplyDelete
  2. A 235
    B 335
    +
    Done
    +
    8:57 did step downs

    ReplyDelete
  3. Gold

    A) 245
    B) 335
    +
    Done at 285
    +
    8:59

    ReplyDelete
  4. Blue

    A. 155x4, 165x4, 175x3, 185x3
    B. 275x2, 285x2, 295x2, 315x1, 325x1, 335xfailed
    +
    15/11/14
    15/10/14
    14/10/12

    ReplyDelete
  5. Blue:

    A. 75x4, 80x4 (remaining sets at this weight)
    B. 135x2/155x2/165x2/175x2/185x1/195 failed attempt
    +
    *shoulder is wonky. substituted KBS for T2B
    10/9/11
    15/8/13
    15/8/13

    ReplyDelete