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A. BS; 3-2-1-3-2-1; rest 3m (2nd wave heavier than first)
B. Clean; build to a tough single
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3 Sets:
200m Run
10 PC&J @165/115#
Rest 2:30
B. Clean; build to a tough single
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3 Sets:
200m Run
10 PC&J @165/115#
Rest 2:30
HPA Blue
A. Hang Power Clean work to a tough set of 3 ( no dropping of bar)
B. Back squat 5,5,5,3,3 rest 2-3 min
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:20 KBS ( 32/24)
:20 airdyne cals
rest 4 min x 5 sets
**Go hard here
HPA Power
Mon - C&J - Bsqaut - UB strength
A. Power Clean & Push Press, build to max
B. Back Squat @ 20X1, work to tough 2 rep
C1. Wtd Pronated chinup @ 30X1, 2 tough reps x 5 sets rest 1 min
C2. Push press, 2-2-2-1-1 rest 1 min
*C2. Each set should be heavier than the last*
Results
ReplyDeleteA) 215#x3, 225#x2 failed last rep
*just couldn't hold on any longer on the last rep at 225#
B) 225#x5, 245#x5, 265#x5, 285#x3, 305#x3
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5 Sets
-10,14
-11,15
-10,12
-10,13
-10,14
*legs were smoked after this...holy cow.
A 315,320,325,325,330,335
ReplyDeleteB 250 felt very heavy, not happy!
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1:36,1:37,1:38
Gold
ReplyDeleteA) 335-345-355-345-355-365
B) 265 felt heavy after squats, failed 275
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1:55, 2:04, 2:22
was surprised how quick my legs went after about 5 reps
Blue:
ReplyDeleteA.105
B. 125/155/165/170/175
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11/4
11/5
12/6
12/5
12/5
*used a 16kg because my shoulder is sore and I have a comp. on Saturday*
Blue
ReplyDeleteA. 185
B. 255, 265, 275, 295, 315
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8/8, 9/10, 8/10, 8/9, 8/10 (first time using an air dyne, wasn't too bad for me, might be because I ride a road bike to the box often. :20 just wasn't enough to really burn me despite me pushing it i guess)
A Hang Power Clean pull to nipple (sore hand, can't catch in rack) 50, 55, 60, 65.
ReplyDeleteB. BS 5 @ 110, 115, 120 3@125, 130 KG
C. Time constraint, didn't complete